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James | Fat Loss Coach for 9-5 Workers

@jo_ptformula

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I Help 9-5 workers drop body fat using my proven PT Formula Coaching Method without spending hours in the gym Ready to lose your First 3-10kg👇

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From self-doubt to photo-shoot ready

10 months ago, Chris already knew his way around the gym.

Working with Mak Freeman has been a game changer his fitness photo shoots take showcasing my clients’ results to a whole new level.”

What he didn’t have was the confidence to feel good in his own skin.

Fast forward to today:

24kg down

15% body fat

Confidence on a whole new level

The transformation hasn’t just been physical it’s the belief he now carries in himself. The photo shoot? That’s just the celebration of the work he’s put in.

If you’ve been scrolling Instagram wishing you could have a result like Chris this is your sign.

I’m passionate about my clients, their results, and helping them step into the best version of themselves inside and out.

If you’re ready to take action

send me a DM with the word RESULTS by @jo_ptformula

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a year ago

When I look back at the last five months, it’s hard to put into words just how much has changed. The shoot honestly felt like such a full circle moment for me.

Five months ago, I wouldn’t have even considered standing in front of a camera with hardly any clothes on, but working with @jo_ptformula completely shifted my mindset From day one, he’s helped me build structure, stay accountable, and actually understand how to fuel my body properly but more than that, he’s helped me rebuild my confidence.

I’ve learned to trust myself again, to be proud of showing up even on the tough days.

The day of the shoot was emotional in the best way. I wasn’t thinking about what I wanted to change anymore;

I was just proud of how hard I’d worked to get here. It wasn’t about looking a certain way, it was about feeling strong, calm, and genuinely comfortable in my own skin for the first time in a long time.

If you want to be where Glen is right now feeling leaner, stronger, and actually in control of your own routine

drop me a DM “results”

I’ll show you exactly how we can build a plan that fits your lifestyle

James :) by @jo_ptformula

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a year ago

Your glutes aren't growing because you're training them wrong while working a 9-5 Job 👇

When Lisa first jumped on a call she told me she'd been training glutes for months and nothing was changingIt wasn't genetics 
It wasn't the wrong booty band 
It wasn't a lack of TikTok workouts

Once I identified the real problems it was obvious

She wasn't training close enough to failure 
She changed exercises every single week 
She never tracked progressive overload 
20 minutes of activation work was most of her session 
She was undereating and expecting growth

Glute growth isn't magic

Mechanical tension. Progressive overload. Consistency.

So here's what we changed

2–3 structured lower body sessions a week no more random booty days 
Heavy compounds within 0–2 reps of failure every working set has to count 
Full range of motion RDLs hip thrusts split squats nothing half-repped 
Progressive overload tracked weekly if the numbers aren't going up neither are your glutes Enough food to actually build muscle you can't grow in a big deficit

12 weeks later she walked into her photo shoot with a completely different shape

You don't need more glute exercises. You need a better system.

That's it. That's the whole system.

DM "GLUTES" and I'll send you the exact process I used with Lisa by @jo_ptformula

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19 hours ago

If I had to lose 10kg in the gym, this is exactly what I’d do 👇

Train 3x a week 30-40 mins full body progressive overloadWeights first cardio at the end 
300-500 calories under maintenance Schedule your workouts like meetings 
Protein, deficit, macros, because results come from your food, not the gym

Adjust weekly and you’ll lose 0.5-1kg a week.

You don’t need more time. You need a better system.

DM “TRAINING” and I’ll send you my free 9-5 guide to losing your first 3-5kg. by @jo_ptformula

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2 days ago

Sunday photo dump 25 days out from my photoshoot 30th October

Training's locked in. Food's dialled in If I can do this around a full working week, 9-5 so can you.

Lock in. Follow me for more fitness tips @jo_ptformula by @jo_ptformula

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3 days ago

85.25kg → 69.25kg. 16kg gone while working a full 9-5 job

Some days work is absolutely flat out. Here's the exact system I used anyway

Boring foods every single day same meals on rotation no thinking about what to eat when you're drained at 6pm

Protein high every day keeps me full so I'm not raiding the cupboards by 3pm

3 sessions a week 30-45 minutes that's it no 2 hour gym sessions no training 6 days a week Structure even on the hard days some days

hitting my macros was a nightmare but I stuck to the structure and kept going 0.5kg a week slow, steady, the boring unglamorous kind of fat loss that actually stays off

Just!! A simple system You don't need more time You need a better system.

Still working full time I haven’t lost your first 3 to 10 kg

DM "FORMULA" and I'll show you how to lose 3-10kg around your 9-5 by @jo_ptformula

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4 days ago

Working a 9-5 and only hitting 60g of protein a day?

Here's exactly what to do 👇

No 6 chicken breasts a day. No protein shakes every hour. No Sunday spent meal prepping.

Just!! 3 simple habits:

Protein breakfast first eggs on toast at the desk instead of just toast and coffee ~25g before your first meeting

No 6 chicken breasts a day. No protein shakes every hour. No Sunday spent meal prepping.
Just!! 3 simple habits:

Protein breakfast first eggs on toast at the desk instead of just toast and coffee ~25g before your first meeting

Keep a go-to in the fridge Greek yoghurt and berries takes 30 seconds and covers the 3pm slump ~20g

Palm of protein every meal chicken, rice and salad at lunch ~40g and you're past 85g before you've even had dinner

Low protein is the number one reason 9-5 workers stay hungry and lose muscle instead of fat.

You don't need more time, you need a better system.

That's it. That's the whole fix.

DM "PROTEIN" and I'll show you how to build this around your week by @jo_ptformula

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5 days ago

I have a huge opportunity for 2 9-5 workers only £39

If you want drop body fat without spending hours on the gym

Over the past 6-12 months I’ve working on a method that drop body fat without spending hours in the gym

I have even testing the process with 9-5 workers and they’re seen an immediate with results from this alone.

This is by far best drop body fat with my method to date

And because I want to see more people drop body fat I have decided to implement it for my next two client’s

I will personally be coaching 2 clients 1-1 how to drop body fat and utilities method to Drop body fat and not to spending hours in the gym

As someone who my clients going through I can tell you that this has easily been the easiest method I’ve implemented to without spending hours in the gym

The best part.

If you’re not seeing results look at the Clients achieve already with this method.

but likely will go in the next 30-60 minutes.

First come, first serve.

If this at least remotely interests you.

Shoot me a Dm with the word (£39)

I’ll run you through the exact process by @jo_ptformula

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6 days ago

I'm sitting at 69.25kg, so we're on target for the photoshoot. Body fat's very low Food's been brilliant, honestly on point.

I'm on about 1,200 at the moment because I'm getting to the final stage before the shoot. My energy levels are fantastic to be honest, and I don't have an issue with food at all.

Everything's been quite easy, mainly because my protein's been really high. That's made my life a lot easier. I feel fuller for longer and I'm not losing muscle.

Training-wise, I've had a few fatigue days, which is normal at this stage. I haven't taken any creatine.

It would help my performance, but I don't need it because it'll add water weight on the shoot day.

So overall, training's been brilliant.
And I'm doing all this while still working a 9-5.

Four more weeks. Let's go. Follow me for more fitness tips @jo_ptformula

30th October photoshoot day ✌️ by @jo_ptformula

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7 days ago

24kg down in 10 months. Still working a 9-5. Now sitting at 15% body fat with abs 👊

When Chris first jumped on a call he already knew his way around the gym. Training wasn't the problem.

The problem was everything around it:

No structure outside the gym he was training hard but guessing everything else No accountability every rough week at work turned into three lost ones

No belief that he could actually look how he wanted

Once we fixed that, it stopped being about willpower.

A plan built around his working week
Numbers adjusted as he progressed so results never stalled

Someone in his corner checking in every step of the way

The photoshoot? That was just the celebration. The real win is the confidence he carries now, in the gym, at work, everywhere.

You don't need more motivation. You need the right structure and someone holding you to it.

That's it. That's what changed everything for Chris.

If you're tired of scrolling past results like this wishing they were yours,

DM me "CONFIDENCE" and let's talk about what's possible for you. by @jo_ptformula

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8 days ago

12 weeks from today is Christmas week. At 0.5kg a week that's 6kg gone before the first work party 👇

Christmas parties feel far away right now. They're closer than you think and here's why that matters.

Every year it's the same story. Nothing in September. Nothing in October.

Then mid-November the panic kicks in crash diet, 6 gym sessions a week, living on coffee and salad. Burnt out by week two and back to square one before the invites even land.

You don't need a November panic. You need 12 boring weeks starting now.

Here's the exact system I'd use around a 9-5:

Protein first 1.6-2.2g per kg of bodyweight keeps you full at your desk and protects your muscle while the fat comes off

Three sessions a week 30-45 minutes full body that's 90-135 minutes a week less time than most people spend scrolling bed

Protein first 1.6-2.2g per kg of bodyweight keeps you full at your desk and protects your muscle while the fat comes off

Three sessions a week 30-45 minutes full body that's 90-135 minutes a week less time than most people spend scrolling before bed

Just!! Protein first. Three sessions a week. Daily steps. Nothing else.

That's it. That's the whole system.

Start now adjust as you go and November never has to be a scramble. Still working full time still living life and walking into every party this year comfortable in your clothes.

DM " ready " and I'll send you the exact plan to start this week. by @jo_ptformula

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9 days ago

Weekend dump showing how it all started on my journey to becoming an online fitness coach! Follow me for more fitness tips ✌️@jo_ptformula by @jo_ptformula

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10 days ago