GETTING FIT SHOULDN'T COST A FORTUNE

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Built around Tesco, Aldi and Lidl. Instant download — no email, no catch.

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Keith before, over 20% body fat Before — 20%+ body fat
→
Keith after, under 12% body fat After — under 12% body fat

Busy job. Two kids. If I can do it, you can. 🇮🇪

The fitness industry makes billions convincing you that getting healthy is complicated and expensive.
It isn't. Becoming the best version of yourself shouldn't cost a fortune. I built all of this as proof — for my kids, my family, my friends, and you.
Free, Always

Everything Free. No Catch.

🥗
AI Meal Plan
Built around Tesco, Aldi and Lidl. Takes 30 seconds.
🔢
Maintenance Calculator
Find your daily calories in 60 seconds.
💪
Training Split
Personalised plan around your schedule.
📱
PepTracker App
Track protocols. Free. Private. On your device.
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No mystery. Just energy.

What Is A Calorie?

  • A calorie is just a unit of energy from food
  • Your body burns calories all day even at rest
  • Eat more than you burn and you store the excess
  • Eat less than you burn and your body uses stored fat

The Only Rule That Actually Matters

🍽️ 🏃
Eat what you burn. Weight stays stable.
  • It does not matter what time you eat
  • It does not matter if the food is clean or dirty
  • Calories in vs calories out. Every single time — for losing weight or gaining it.
  • That said, healthier choices still win for other reasons — they keep you fuller for longer, sit better with your digestion, and come with real health benefits a "dirty" version of the same calories won't give you
The Fundamentals

Protein. Carbs. Fat. That's It.

P

Builds muscle. Keeps you full.

Chicken, eggs, Greek yogurt, cottage cheese

Aim for roughly 1.6-2g per kg of bodyweight

C

Your main energy source. Not the enemy.

Rice, oats, potatoes, fruit, bread

Fuels your training and your brain

Cut the processed ones. Keep the whole ones.

F

Hormones. Brain. Joints. You need it.

Olive oil, avocado, nuts, oily fish

Never go below 0.8g per kg of bodyweight

Find Your Maintenance Calories

Takes 60 seconds. No email needed.

Your maintenance: —
Fat loss target: —
Muscle gain target: —
⚖️ Weigh yourself first thing in the morning — no food, after toilet, same time every day
📊 Track for 2 weeks before changing anything. Your body needs time to show the data.
🇮🇪 Use the free AI meal plan above to hit your target around Irish supermarket foods

How To Read a Food Label

The one skill that changes everything

Calories245 kcal
This is your total energy. Start here. Everything else follows.
Protein24g
High protein = 10g protein per 100 calories. That is your benchmark. Not per gram.
Carbs18g
Total carbs includes sugar. Check the sugar line separately.
— of which sugar3g
Under 5g per 100g is low sugar. Over 15g per 100g is high.
Fat7g
Do not fear fat. Check saturated fat. Keep that one reasonable.
Carbs are not the enemy.
Eating fat doesn't make you fat.
High protein diets are best for recomposition.

What 2,235 Calories Actually Looks Like

Real food. Irish supermarkets. Under €50 a week.

Breakfast — 7am
High-protein bagel, bacon and egg
460 cal | 28g protein | 50g carbs | 15g fat
High-protein bagels (Aldi/Lidl own-brand) fill the same carb slot for way less than a fancy bakery one
Snack — 10am
Grenade Oreo protein bar, Manhattan cheese popcorn (122 cal bag)
355 cal | 22g protein | 42g carbs | 15g fat
Check the bag size on popcorn — a 122 cal single-serve bag is very different to eating from the big sharing one
Lunch — 1pm
Chicken breast (Aldi), rice, frozen veg
550 cal | 45g protein | 60g carbs | 8g fat
Aldi frozen chicken is cheaper than fresh and just as good
Snack — 4pm
Protein yogurt, banana
270 cal | 20g protein | 40g carbs | 3g fat
Dinner — 7pm
Lean mince (Tesco), pasta, tomato sauce
600 cal | 42g protein | 65g carbs | 12g fat
2,235 calories total · 157g protein · 257g carbs · 53g fat
All available in Aldi for under €50 a week 🇮🇪

Track Your Food — Free, 5 Minutes a Day

You cannot improve what you do not measure.

1
Download MyFitnessPal — free on iOS and Android
✓
2
Set your goal using the calculator above — maintenance minus 300-500
✓
3
Scan barcodes on everything — Tesco, Aldi and Lidl all scan perfectly
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4
Log everything for 2 weeks. Do not change anything yet — just get the data first
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5
Look at the data after 2 weeks. Where are your calories actually coming from? That is where you make one small change
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Want to see exactly what this looks like? →

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The Basics Nobody Explains Simply

I spent years overcomplicating this. Here is what actually matters.

Read the full guide →
Keith before transformation, over 20% body fat Keith after transformation, under 12% body fat

6 months. Full time job. Two kids. 🇮🇪

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"I did this around a full time job and two kids. No expensive supplements. Just understanding the basics. If I can do it, you can."
— Keith, nononsensefitness.ie

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