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The Better Man Project

@betterman.project

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I get men 40+ from average to six pack shredded.
Business Owners. Executives. High Performers.
Tips: @bencraughwell
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When Justin joined the Better Man Project, he wanted to get leaner and build a physique he could maintain.

There’s a lot that spawns from that.

Carrying yourself with more confidence.

Gaining recognition from others.

Looking like you’ve got everything in order…

Justin had been trying to get into shape on his own for a long time.

And for men like him who have been successful in building a great career or a business..

Not seeing similar levels of success from the work they’re putting into the gym can be extremely demotivating.

Already disciplined. Already consistent.

But just not having the correct blueprint.

Can be extremely frustrating (been there in the past).

It’s 100% fixable.

9 times out of 10, you’re simply missing some one of the main pillars that build a great physique.

And you can’t get to the body you want by doing what you’ve always done.

You must have the following dialled in -

✅Proper training and cardio specific for you
✅Nutrition customised to your goal and tweaked routinely
✅A goal and a why
✅Support and accountability from someone who has done what you want to achieve
✅Adjustments made at the right times to never leave you stuck in a plateau.

If you’ve been in the gym 2+ years and aren’t seeing the return on investment you’d like.. I’d love to chat with you. by @betterman.project

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2 years ago

Harry’s done over 1000 workouts and been in The Better Man Project nearly 5 years now.

The above result was after just a few months of dialling in a few areas.

He had a tonne of experience in the gym already, like a lot of men we work with.

This meant we just needed to narrow his focus to a handful of things in order to really start building momentum and get a solid result for his wedding (his first goal).

Bear in mind he is a multiple business owner, investor, travels a lot and had 2 kids in the time he’s been with us.

Harry’s result boiled down to 5 areas of focus 👇🏼

1. He had a WHY.

He had a solid reason to tidy up his physique.

His wedding was a few months away at the time and this gave him a tangible date to aim for.

I think it’s vital to have something to aim towards when it comes to getting into phenomenal shape.

Otherwise we just keep kicking the can down the road and repeat the bs “I’ll start next Monday” mantra we’ve been saying week after week.

2. A detailed training plan built with his end goal in mind.

Full blown bodybuilding training with some cardio sprinkled in is what I’ve found to be the most effective way to build a rock solid body.

No group coaching, random workouts or winging it in the gym. We had structure and a routine to follow.

3. A simple but effective nutrition protocol.

We set up his calories for his specific goal and altered them throughout the process based on the feedback we were getting at his check ins.

He used MyFitnessPal daily to keep an eye on the amount of food he needed.

4. Accountability was the final and most important part.

When you’ve got a coach to check in with, you’re way less likely to make poor decisions.

This is why I have a coach myself still after nearly 20 years of doing this.

Any time his body was closing in on a plateau, we could quickly assess and make adjustments to keep the progress rolling in non stop.

If you’re not assessing, you’re guessing.

Now years down the line he’s even more muscular with abs even though he has a lifestyle that brings him around the world and is never in a set routine.

Simple systems = insane results. by @betterman.project

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2 years ago

Solid 12 week cut for Karl.

Being a business owner and investor means he’s short on time but big on levelling up.

He wanted to get lean and jacked for a summer of travel.

A tidy 14lbs shredded off his frame revealing all the new muscle tissue he built over the last while of our gaining phase.

✅ He had his training mapped out for him day by day.

✅ His calories and macros were adjusted based on how his body was responding week after week.

✅He checked in with me to get a detailed view of his progress and figure out what needed to be adjusted.

All of these things meant that he got the result he was looking for.

He’s since been away multiple times and been able to take his T-shirt off whenever he wants.

Pool parties, days at the beach and nights with complete confidence in himself 👊🏻 by @betterman.project

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2 years ago

If you want a result like Matt, these are the things you need to get right.

He didn’t need some secret diet or spend his life doing cardio.

We got the fundamentals right, tracked what was happening, and adjusted the plan as his body changed.

Here’s what you need to do:

1. Set your calories correctly.

You need enough of a calorie deficit to consistently lose body fat, without being so aggressive that your strength and muscle fall off a cliff.

2. Keep protein high.

Protein stays high throughout the fat-loss phase to help you maintain muscle as your bodyweight comes down.

3. Have exact macros to hit.

Know how much protein, carbs and fat you’re eating each day. “Eating healthy” isn’t precise enough when you’re trying to get genuinely ripped.

4. Train to keep your muscle.

Track your exercises, reps and loads. Your goal is to maintain or improve your performance for as long as possible while losing fat.

5. Set a daily step target.

You don’t need to start with hours of cardio. Control your daily activity with a consistent, measurable step target.

6. Track your bodyweight properly.

Don’t react to one random weigh-in. Look at the trend across the week and make decisions from that.

7. Take progress photos.

The scale tells you what your weight is doing. Photos show you what’s actually happening to your physique.

8. Adjust as you get leaner.

This is where a lot of guys get stuck. What worked for the first 10 pounds won’t necessarily get you through the final 10.

That’s the process.

Set the numbers. Hit them consistently. Track the response. Adjust when needed.

That’s how you go from being in decent shape to genuinely six-pack lean.

If you’re over 40, already training and want us to build the entire plan for you, just message me “READY” and I’ll drop you the details. by @betterman.project

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3 hours ago

People love saying, “The grass is always greener.”

As if finally getting the thing you want won’t actually make much difference.

When it comes to getting in shape, I completely disagree.

The grass really is greener.

Being genuinely proud of your body is fucking worth it.

And I’m speaking from experience because I’ve been on both sides.

I’ve been very overweight.

I know what it’s like constantly adjusting your T-shirt because you don’t like how it sits on your stomach.

Sucking your gut in when someone takes a photo.

Seeing pictures from a family holiday and thinking, “Jesus Christ, I’ve gotten fat.”

You can pretend those little things don’t bother you, but they do.

And when you finally get properly lean, all of that shit disappears.

But the best part isn’t even the abs.

It’s the downstream effect it has on everything else.

You’re a better example to your kids.

You walk into work looking like a man who has his shit together.

Employees, colleagues and clients see the discipline before you’ve even said anything.

People treat you differently.

You carry yourself differently.

You throw on a T-shirt and it looks fucking great.

Someone takes a photo and you don’t give it a second thought.

You go on holiday and take your shirt off without thinking about it.

And instead of having this fucking fitness project constantly sitting in the back of your mind, you can focus your attention on your family, your business and everything else you want from life.

Does getting lean magically make your entire life perfect?

Of course not.

But having been very overweight and having been genuinely lean, I can tell you which one I’d choose every single fucking time.

Life is better when you’re proud of the body you’re walking around in.

The grass really is greener.

If you’re ready to experience that for yourself like our client Adam above, just message me START. by @betterman.project

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a day ago

How I’m gaining muscle without getting fat:

Years ago, every time I’d go into a gaining phase, I’d start from a soft physique. I’d already be holding too much body fat, then go up 20 to 30 pounds in a couple of months thinking I was “bulking.”

What really happened was I got fatter. My body wasn’t primed to grow. Insulin sensitivity was poor, testosterone was lower, and most of that weight was just fat and water. Puffy face, bloated look, no shape.

This time’s different. I dropped down to 105 kg (231 lb), got lean, then started a slow, steady gain.

Three months later, I’m sitting around 112.2 kg (247 lb), up roughly 16 pounds, and strength feels incredible while body composition is still dialed in.

I’m not as shredded as I was, which is fine. You can’t stay peeled year round if you actually want to grow. But I’m not piling on fat either, and that’s the key difference.

Here’s what changed:

Phase 1: Shred first. Get lean, improve insulin sensitivity, and let your body handle carbs again. You’ll sleep better, feel better, and your blood work will look better.

Phase 2: Gain slowly. I’m adding just 0.3 kg (0.6 lb) per week. Your body can only build so much muscle at once. If you’re up 10 pounds in two weeks, most of that’s fat, not “good weight.”

Phase 3: Hold your new weight. Once you’ve added 15 to 20 lb, sit there a while. Let your body normalize before you cut again.

Quick note on nutrition:
I’m running high carbs, high protein, lower fat.

2 days per week: 700 g carbs, 290 g protein, 80 g fat

5 days per week: 500 g carbs, 290 g protein, 80 g fat

Keeping my macros in check with a high protein, high carb, lowish fat setup has genuinely been one of the best changes. I used to bulk using a paleo style, higher fat approach, or worse, I’d dirty bulk and eat pizzas or hit calories just for the sake of it, and it always led to excessive fat gain fast.

Muscle growth isn’t plastic surgery. You don’t just wake up the next day with 10 pounds of new muscle on your frame. It takes months to grow it. by @betterman.project

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2 days ago

Most guys hit the same wall Jesse did.

He had been training for years, made some progress… but the physique didn’t match the effort.

That plateau ended when he joined the Project.
In just 16 weeks, he went from “decent shape” to a look that actually turns heads.

✅ Weekly adjustments
✅ Smart nutrition
✅ Training built for results, not just sweat

Safe to say a new level got unlocked.

If you’re stuck going round in circles and want the exact system Jesse used, DM me RESULTS and I’ll send you the breakdown. by @betterman.project

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3 days ago

45 years old and in the best shape of his life 👌

This is Michael.
22 weeks ago he joined The Better Man Project ready to take back control of his body and health.

He didn’t just build muscle and drop body fat - his blood markers are now the best they’ve been in years.

No bs diets like keto or carnivore.

No endless cardio.

No 75 hard type unsustainable plans.

Just a structured plan.. training, nutrition, bloodwork optimization and accountability, executed with consistency.

Huge credit to Michael, whose transformation at 45 is proof that age means nothing when you’ve got a clear system and the right support. 👏👏 by @betterman.project

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4 days ago

One thing I experience every single time I’m trying to get six-pack shredded.

The main area I want to lean out is always my midsection.

Lower belly fat and love handles.

But like most men, that’s also where I tend to carry the most body fat, which means it takes longer for that area to really lean out.

What normally happens is other people start noticing the changes in my face first.

My face looks less bloated. My cheekbones become more prominent. My jawline starts coming through and my face generally looks more chiseled.

Then I start noticing changes in my arms and shoulders.

More vascularity through my arms, a bicep vein coming through, better shape to my delts and more definition through my legs.

Meanwhile, I can still look at my midsection and think:

“Why is this still here?”

And this is where a lot of guys get frustrated.

They’re losing body fat, but because the area they care about most still looks similar, they think they’re not making enough progress.

Think about it like draining three swimming pools at the same rate.

One is two feet deep, one is five feet deep and one is ten feet deep.

The water level is dropping in all three.

But the shallow pool is going to look dramatically different much sooner, while the ten-foot pool can lose a huge amount of water and still look like there’s plenty left.

Your body fat is similar.

You can be losing fat from your midsection the entire time without seeing the dramatic change you’re waiting for because you started with more fat stored there.

And that’s where guys screw themselves.

They get frustrated, decide the diet isn’t working and give up when they were actually making progress the entire time.

You just couldn’t see it as clearly yet.

So when my face, arms and shoulders are getting noticeably leaner but my lower stomach is taking its time, I don’t panic.

I keep going.

Because eventually the water level gets low enough that you can’t miss the difference. by @betterman.project

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5 days ago

Chad shred 34lbs of body fat - here’s how:

Most men hit their 30s and 40s and accept the slide.

They convince themselves they are “too busy,” or “it’s just part of getting older,” or “this is what happens when you run a business and have kids.”

And year after year, the physique stays the same.

Strength drops. Energy drops. Confidence fades.

But the excuses stay.

Chad refused to do that.

He is a busy entrepreneur, but he made a decision to stop telling himself the same story most men repeat for decades.

He didn’t wait for motivation.

He didn’t wait for the perfect moment.

He simply executed.

Here is what he did:

✅ Followed the plan exactly
✅ Hit every check in
✅ Showed up for every gameplan call
✅ Trained hard and stayed consistent

And because of that, he shredded 34 pounds of body fat and built a physique that finally matches the effort he has been putting in for years.

The truth is this: the men who win long term are the ones who stop accepting decline as “normal.”

Being busy is not a reason to be out of shape.

Being a father is not a reason to be out of shape.

Running a business is not a reason to be out of shape.

They are reasons to be in better shape than ever before.

If you’re a business owner or executive over 40 who has been in the gym for 2 plus years and your body still looks the same, it is not because you’re too busy.

It is because you have never had the right plan, the right structure, and the right accountability.

If you’re ready to finally change that, message me the word READY. My team and I will build the exact plan you need to get into elite shape and stop wasting years on the same cycle. by @betterman.project

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6 days ago

You’re not lazy.. you’re just following a shit plan..

If you’re training your balls off and still hate what you see in the mirror, keep reading.

If the scales stop moving, you probably eat less.

If that doesn’t work, you probably train more.

If that doesn’t work, you throw in more cardio.

You keep piling more work on top of a plan that isn’t working.

One of our clients did exactly that.

He was in the gym a LOT.

Eating hardly any food.

Doing everything he thought he was supposed to do to get lean.

When I looked at what he was doing, I told him we were going to almost double his calories.

And spend less time in the gym.

He genuinely thought I was taking the piss.

But if you’re following a sh*t plan, doing more of it won’t magically start working.

If you’re eating the wrong amount of food…

Training the wrong amount…

And making the wrong adjustments…

You’ll stay exactly where you are, no matter how hard you work.

That’s the trap so many men fall into.

You think you have an effort problem.

You don’t.

You have a strategy problem.

That’s why you can be absolutely busting your balls every week and still have the same belly you’ve been trying to get rid of for years.

He stopped trying to outwork a bad plan.

He followed ours instead.

He ate more.

He trained less.

And his body finally started responding.

If you’re sick of putting in all the effort and getting nowhere, just message me the word READY.

We’ll show you exactly what’s keeping you stuck, exactly what we’d change, and exactly how to get the lean, athletic body you’ve been chasing without living in the gym. by @betterman.project

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7 days ago

The men I coach with the least amount of time on their hands are almost always the leanest in the group.

It sounds backwards. It isn’t.

Here’s what they figured out.

They take the same ruthless drive they built their career on, and they point it at their body.

Think about how you actually operate at work. Nobody drags you to your desk.

Nobody forces you to win. You show up because you want it. The hunger is already there.

Most men never connect that same hunger to their training. They treat the gym like a chore they have to survive. So of course they quit.

The men who get lean stopped relying on discipline altogether. They built something that pulls them in instead.

Because once the cycle starts, it runs on its own.

You get the workouts done. You sleep properly. You eat in a way that actually works.

And then your body starts to change.

Your energy climbs. You’re sharper in the afternoon than you used to be at 9am.

You catch yourself in the mirror and the man looking back is closer to the one in your head.

Then other people start to notice. You’re the dad who looks a decade younger than the others at the school gate. Your wife says something she hasn’t said in years.

And every one of those moments hardens the same belief. This is who I am now.

That’s the switch. It was never about willpower. You have more of that than almost anyone alive.

It was about building a body that rewards you for showing up, so showing up stops feeling like a fight.

That’s why the surgeons, the pilots, the founders living out of a suitcase, the fathers with three kids and a company on their back all get there. Not more time. A system that turns the work into something they actually want to do.

So you’ve got two roads.

Keep white knuckling it in short bursts and quitting every few months.

Or build the cycle that makes staying lean the easiest thing you do all week.

Just message me the word READY and I’ll send you the details.

You get the result or you don’t pay.

Ben by @betterman.project

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8 days ago