Coaching for busy working men who put in the effort and want more out of it. Twelve-week transformations, in Amsterdam and online.
Most men I work with don't need more motivation or a harder program. They need a process that fits the week they actually have.
Monday to Sunday. Mornings and evenings. Non-stop.
I was running my own businesses: a restaurant, a dark kitchen supplying supermarkets and others, a catering company, and a food production company of our own. I never switched off. I trained, but I was always a little chubby, and I never understood why. I slept too little and woke up tired. I drank. I smoked. I used drugs, sometimes from Thursday until Monday. From the outside it looked like I had it all figured out. I made good money, and I honestly believed I could live like this forever.
The truth was different. I was burned out, and I didn't feel good in my own skin. I was always searching for something that wasn't there. My brain needed stimulation, so I lived on the edge, and I hurt people along the way. I broke relationships, and that was my fault.
Then COVID hit.
Almost overnight, our revenue was gone. I had to change everything. The work disappeared, and so did the parties. And something I didn't expect happened: I started to feel better.
So I cut it all out. I closed everything down and became a trainer.
The first year, I earned almost nothing. I taught group classes at the Zuidas and cleaned gym equipment. I could just about pay my rent, and nothing else. But for the first time in years, I was doing something I loved, and I was working on myself, mentally and physically.
Every resource I had went into education, here in the Netherlands and abroad. I didn't want to be just another trainer. I wanted to truly understand how the body works, and how people change.
It wasn't until last year that I found out I'm on the spectrum. Suddenly, everything made sense. My brain had always been hungry for stimulation, and I kept feeding it in the wrong places. Now I feed it by learning and by discovering new things, and it gives me everything the edge never did.
I feel better than I ever have, and I want everyone to feel that way.
That's why I coach busy men who already train. I know exactly what it's like to work non-stop, put in the effort, and still not be where you want to be. I've been there, and I know the answer isn't more effort. It's a better process.
TimothyCoach, Amsterdam
Every plan I build rests on four things. Get these right and the training you already do finally pays off.
Structured, progressive training in eight-week blocks, planned around the days you can actually train. Effort goes where it counts, and recovery is part of the plan.
Energy balance first. Protein at about 2 g per kg of bodyweight, fats and carbs built around it, and a deficit or surplus never larger than 500 kcal. Fat loss phases run 8 to 10 weeks, followed by 1 to 2 weeks at maintenance. About 80% structure, 20% flexibility, so dinners and weekends don't break the plan.
Poor sleep raises hunger, lowers recovery and makes every other part of the plan harder. For busy men this is usually where the biggest gain is hiding, so it gets a plan of its own.
Steps and everyday movement often burn more than the workout itself, and they are easy to recover from. We set a baseline you can hold, so you don't need to fix a bad week with extra cardio.
It all starts with an intake call, so we both know it's a fit.
For men who are disciplined and want a plan, feedback and accountability.
€160 per 4 weeks when you pay for 12 weeks upfront (€480).
For men in Amsterdam who want to train with me in person.
Twelve weeks back to back to reset your habits, your routine and your head. Online coaching included.
You save €240
Apply for 2× a weekYou save €260
Apply for 3× a weekAll prices include BTW. Not sure which one fits? Start with an intake call. I'll tell you honestly which option makes sense, or if coaching isn't the right step for you yet.
I'm a hypertrophy and transformation coach. I'm evidence-based and non-dogmatic: I use what works for you and skip what doesn't.
You should already train consistently. This is built for men who put in the work and want better results from it. If you're just starting, we'll talk first and decide together whether it fits.
That's who it's built for. We plan around your week, including late dinners, travel and busy periods.
Only for as long as it helps. Tracking is a tool for steering, not a rule. If it makes you obsessive or lowers how well you stick to the plan, we change the approach.
In person in Amsterdam, or fully online.
You can cancel or reschedule a session free of charge up to 24 hours in advance. Within 24 hours, the session counts as used.
You can pay the full amount upfront, or in two equal payments. The first is due at the start and the second after 6 weeks.
Send me a message with the word COACH on WhatsApp, by email or on Instagram. We'll plan a short call to see if it's a fit.
Send me a message with the word COACH, whichever way is quickest for you. I'll reply with a few questions, then we plan an intake call.
Prefer to write it yourself? info@timothypt.nl