THE FAT BOY
PLAYBOOK

Calorie & Macro Calculator

You can't out-train a bad diet — but you also can't fix what you can't measure. Plug in your height, weight, age, and goal. Get your exact daily calorie target plus a protein, carb, and fat breakdown built around your body. No bro-science. No guessing. Just your numbers.

• ✓Mifflin-St Jeor formula (what dietitians actually use)
• ✓Adjusts for your activity level
• ✓Tells you exactly how much protein to hit
• ✓Updates instantly as your weight changes

Gym Split Builder

Wandering the gym doing random exercises is how you waste months and see zero results. Pick how many days a week you can train, assign muscle groups to each day, then browse a full exercise library to build your exact routine — the same way I built mine.

• ✓Full exercise library organised by muscle group
• ✓Click to add exercises to each day
• ✓Mirrors the exact split I used to lose 60 lbs
• ✓Exportable so you can take it to the gym

No-Gym Schedule Builder

Don't have a gym membership? That's exactly how I started. This tool builds you a full 7-day weekly schedule using nothing but walking, running, and bodyweight — with 10,000 steps baked into every single day. No equipment. No excuses.

• ✓10k steps built into every day automatically
• ✓Mix walking, running, and calisthenics
• ✓Scales to your current fitness level
• ✓The exact method I used before I ever touched a gym

"I was 315 pounds and had tried everything. The methods in this playbook work wonders and took me down 105 lbs in just 1 year. The Staircase Method was the game changer — instead of burning out on day one, you start small and build week by week until walking 10,000 steps feels like nothing. That consistency is what made the difference."

"I was 220 lbs and honestly just tired of looking in the mirror. I didn't want a crazy program — I just needed someone to tell me what actually works. This playbook did that. The food section alone changed how I think about eating. No calorie counting, no meal prep stress. I just followed the principles and the weight started coming off. 50 lbs in a year and I look completely different. Worth every penny."

You don't need a dramatic transformation. A before photo with a few weeks of progress is enough. Submit your result inside the playbook — Finn reviews everything and nothing gets posted without your permission.