WEEKS 01–04
Protect.
Learn the movements. Start with two working sets and establish your protein routine. Make showing up a habit.
THE 12-WEEK SYSTEM / MEN 40 · 50 · 60+
LOSE THE
WEIGHT.
KEEP THE
MUSCLE.
How to lose the weight without losing yourself. A practical training and nutrition system for men 40–69 who want strength to stay part of the picture.
One-time purchase / Digital book
ONE COMPLETE SYSTEMTWO ALTERNATING WORKOUTSTHREE AGE TRACKSTWELVE WEEKS
01 / THE REASON
A smaller number.
Is that the whole goal?
You’re losing weight. You still want to feel like yourself.
KEEP THE MUSCLE is for men in their 40s, 50s and 60s who want a clear plan for training and eating while losing weight — whether or not medication is part of that journey.
No rotating workout of the week. No complicated meal overhaul. Just a repeatable system, with a track that accounts for your stage of life.
Getting back to training after time awayLooking for structure you can actually repeatWorking around your schedule and available equipment
THE PERSONAL JOURNEY
Before. After.
Still showing up.
A look at the author’s personal fitness journey. These photos are not presented as a 12-week program result. Individual results vary.
02 / THE METHOD
Same workouts.
More intention.
Three phases. Four weeks each.
Alternate Workout A and Workout B, with recovery days between sessions.
WEEKS 05–08
Build.
Tracks One and Two add a third set. Progress the load with good form. Track Three keeps two sets throughout.
WEEKS 09–12
Lock in.
Bring more effort to familiar movements. Retest your starting benchmarks and make your plan for week thirteen.
A plan you can measure.
Record your waist, sit-to-stands, push-ups and two working weights in weeks 1, 6 and 12. Keep progress photos for yourself.
03 / FIND YOUR STARTING POINT
Your decade.
Your track.
The same principles. Different execution.
Age is a starting point; training history and joint health also matter.
The 60+ cover framing refers to the book’s 60–69 track. Consult your physician before beginning.
THE COMPLETE12-WEEK SYSTEM
04 / THE FIELD MANUAL
Less guesswork.
More getting on with it.
Everything starts with the book. The complete system is included in every purchase option.
Choose your edition ↗The training
Three age tracks, A/B workouts, exercise swaps for different equipment, a travel workout and workout logs.
The eating
Protein targets, 16 meal ideas, a grocery list, low-appetite strategies and a weekly protein check.
The context
Supplement education, alcohol, a medication chapter, common questions and a plan for keeping the habit.
05 / MAKE IT YOURS
One system.
Three ways in.
Start with the book. Add the tools or personal
onboarding that help you get moving.
TIER 01 / THE COMPLETE SYSTEM
The Book
$67ONE TIME · USD
The whole program.
Ready when you are.
- Complete KEEP THE MUSCLE digital book
- All three age tracks and A/B workouts
- Nutrition, meals and supplement education
- Exercise swaps, travel workout and logs
TIER 02 / PUT IT INTO PRACTICE
Book + Starter Pack
$97ONE TIME · USD
The system, plus practical tools
for your fridge and gym bag.
- Everything in The Book
- Printable 12-week workout log pack
- Phone-ready grocery list
- First 7 Days checklist
- Printable meal cards
- Protein cheat sheet
TIER 03 / LIMITED TO 40 MEMBERS
Founding Member
$147ONE TIME · USD
A clearer start.
A direct line for twelve weeks.
- Everything in Book + Starter Pack
- 20-minute onboarding call
- Direct email access for 12 weeks
- Free access to all future programs, guides and updates, permanently
- No renewal
40 members total. The cap reflects the time needed for personal onboarding. Availability confirmed at checkout.
Onboarding helps you get started with the program. It is not a coaching call, medical advice or personalized clinical guidance.
06 / STRAIGHT ANSWERS
Before you
start.
Is the book enough on its own?
Yes. Tier 1 contains the complete system. The Starter Pack reformats practical tools for everyday use; Founding Member adds onboarding, email access and future releases.
Do I need a gym?
The book includes an exercise swap table for different equipment setups and a travel workout. Use the options that match the equipment you have.
How often will I train?
Tracks One and Two use three sessions a week. Track Three uses two to three. Sessions are about 40–50, 45–55 and 35–45 minutes respectively, with recovery days between sessions.
What if I’m between age tracks?
Training history and joint health matter alongside age. The book explains how to choose a starting track. Questions about an injury or whether an activity is safe for your health situation belong with your clinician.
Is this for men taking weight-loss medication?
It can be used as general fitness and nutrition education whether or not you take medication. The book includes a medication chapter, but does not instruct you to start, use, adjust or stop any medication. Those decisions belong to you and your prescriber.
What happens on the onboarding call?
Twenty minutes by phone or video to discuss your starting track, schedule, protein routine, equipment and practical obstacles. Book through the welcome email, ideally before week one. Prefer writing? Founding members can email instead. Medical questions go to your doctor.
What happens after week twelve?
The book covers continuing the routine from your finishing point. Founding members also receive free access to whatever the author builds next: future programs, guides and updates, permanently.
YOUR NEXT CHAPTER STARTS HERE
KEEP SHOWING UP.
KEEP THE MUSCLE.
One system. Your pace. Twelve weeks.
Medical disclaimer
This program provides general fitness, nutrition and supplement education. It is not medical advice, diagnosis or treatment, is not individualized to you and does not replace guidance from a qualified healthcare professional. The author is not a physician, dietitian, certified trainer or licensed healthcare provider.
Consult your physician before beginning any exercise or nutrition program or adding any supplement — especially if you take prescription medication, have a heart condition, high blood pressure, diabetes, a kidney condition, or an injury or joint problem. All decisions about using, starting, adjusting or stopping medication belong to you and your prescriber.
Stop exercising and seek medical attention if you experience chest pain, dizziness, fainting, severe shortness of breath or unusual pain. Individual results vary. No specific health or fitness outcome is promised or guaranteed.