Shed the fat.
Build the muscle.
100% natural. No pills, no crash diets. Just your food, your training, and a coach who adjusts both as needed until the fat comes off and stays off.
Answer a few questions, then choose a time with Thomas. No payment to book.
Two things shed fat for good: what you eat and how you train.
There's no magic product. Lasting fat loss comes from controlling your diet and training with a purpose, done consistently and adjusted as needed. That is the whole method.
Control your diet
Real food, eaten in the right amounts. Your coach sets your targets and moves them as you lean out.
- Daily calorie target for steady fat loss
- Protein target to protect your muscle
- Log meals by photo in seconds
- No banned food groups, no detoxes
Train strategically
Training that builds muscle while your body sheds fat, so you end up lean and strong rather than just smaller.
- Resistance training written for you
- Loads chosen by your coach, set by set
- Progression week after week
- Fits your schedule and your level
What you won't need:
PEDs or steroidsFat burners, pills or injectionsFad or crash dietsSupplementsMost diets fail because nobody adjusts them.
Your body changes as you shed fat, so a plan that worked in week 1 stops working by week 6. Your coach reviews what you record and adjusts the plan as needed.
Typical diet or fitness app
- Same template for everyone
- Calorie target set once, then forgotten
- Crash dieting that costs you muscle
- You figure out plateaus alone
Total Body Upgrade
- Plan written by hand from your assessment
- Calories and protein adjusted as needed
- Training that builds muscle while you shed fat
- A written answer from your coach every Sunday
Four simple steps.
Assessment
Tell your coach about your body, history, schedule, injuries and fat-loss goal.
Day 1Your plan, written
Your coach writes your training and your daily calorie and protein targets, by hand.
From the first dayTrain & log
Follow each session in the app with the load your coach chose. Photograph your meals to log them.
Every dayCheck in, adjust
Check in on Sunday. A personal written answer comes back, and your plan is adjusted as needed.
Every SundayEverything your coach needs to coach you.
Train with a plan
Every session shows the load your coach chose, plus a rest timer.
Photograph your meals
Snap a photo, check the estimate, and fix it if needed.
A written answer, every week
Your coach reads your week and tells you what to change.
Meet your Coach!
Thomas
A lifelong natural athlete
After a paratrooper accident as a conscript in the army, Thomas had to rebuild his body from square one. Everything he knows about fat loss, weight loss, muscle gain and athletic training, he learned through trial and error and first-hand experience.
Today, at 58, Thomas still trains 5–6 days per week and keeps his body fat at around 8% all year round.
He is passionate about sharing his know-how and helping you get a leaner, stronger and more muscular body.
His favorite training sessions
Common side effects of TBU.
You came for the fat loss. A few other things may follow.
Your belt runs out of holes.A smaller waist. A shopping problem.
Old clothes make a comeback.Yes, even that shirt you kept just in case.
Better sleep.Bedtime starts winning arguments.
Less snooze-button negotiation.Your morning gets a head start.
You stop hiding from the camera.Someone says “photo.” You stay.
Unsolicited compliments.“Have you been working out?” Again.
Stairs become an option.The lift starts taking it personally.
You become the fit friend.People ask you for advice. How did that happen?
Start with a conversation.
A few questions first. A free call with Thomas next. Payment when you decide to start.
- Tell Thomas about yourselfGoals, training, schedule and what gets in the way.
- Talk it throughDiscuss the coaching and decide whether it fits.
- Get your payment linkThomas sends it after you agree to start.
- Complete your onboardingYour detailed assessment gives him what he needs to write your plan.
See yourself leaner before you start.
Upload three photos and get an illustration of your own frame with less body fat on it.
An illustration only. It puts no date on anything.Built for people ready to shed fat the natural way.
A great fit if you…
- Want to shed body fat and keep it off
- Want to look lean and toned, not just smaller
- Have tried diets or apps and stalled
- Want a real person to hold you accountable
- Can log your training and food most days
Probably not for you if you…
- Want a quick fix, a pill or a crash diet
- Aren't willing to record what you eat
- Need medical treatment for pain or injury (see a doctor first)
One plan. Everything included.
A coach in your corner, adjusting your plan as needed.
Paid upfront. Or $199/month with a three-month commitment. Discuss continuing after the initial period with Thomas.
- Calorie and protein targets to shed fat
- Training written by hand for you
- Plan adjusted as needed from your data
- Written answer to every Sunday check-in
- 100% natural: no PEDs, pills or supplements needed
Answer a few questions, then talk to Thomas. If coaching is a fit, he sends your payment link. Privacy notice.
Need financial support?
If the full price is out of reach, ask Thomas about a reduced price or sponsorship. Tell us in the pre-call form; he will discuss your circumstances and the conditions with you. Support is agreed individually and depends on availability.
Discuss financial support →Good to know.
What does "natural" mean here?
Your results come from controlling your diet and training strategically. No PEDs or steroids, no fat burners, pills or injections, no fad diets, and no supplements needed.
Who actually writes my plan?
Your coach reads your assessment and writes your training, calories and protein by hand. Each week's check-in is answered personally, not by a bot.
Why a 3-month start?
Shedding fat for good takes more than a few weeks. Three months gives your coach enough data to fine-tune your plan. After that it runs month to month.
How do I cancel?
After your first three months, write to ops@totalbodyupgrade.co and it stops.
How fast will my coach reply?
Your coach answers personally, so there's no fixed response time. Your weekly check-in always gets a written answer.
What if I have pain or an injury?
Pain or injury goes to Thomas or a doctor, never to an app alone.
Do you guarantee results?
No. Nothing here guarantees weight loss, body composition or any medical result. What you get is a coach who adjusts your plan as needed, based on what you record.
Shed the fat.
Build the muscle.
The natural way: your diet, your training, and a coach in your corner.
Book a free consultation →