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For the people done with starting over every Monday

Lose the weight for the last time

I'm Tadgh (Coach T).

I know the pain. I know how it feels to walk around in a body you don't love, to feel judged in public, and to not feel comfortable with your shirt off.

I lost 25kg and kept it off. Since then I've done 7,000+ hours of in person coaching and helped 300+ clients do the same. Start below with your calorie number and a free day of meals.

Get my number and meal plan Book my free consult

Sound familiar?

You've tried. It just hasn't stuck.

  • Monday you're perfect. Wednesday you skip lunch. By 9pm you're standing at the open pantry wondering what happened.
  • You pay for a gym membership, but walking onto the weights floor feels like everyone is watching you get it wrong.
  • You've cut carbs, tried the shakes, downloaded the app. The scale moved, then the weight came straight back with interest.
  • You eat "clean" all week and the scale still won't budge, so you start to wonder if it's your metabolism.
  • The jeans that fit last summer are still in the drawer. You keep telling yourself next month.
  • You already know which shirt you'll wear to the beach so nobody notices your stomach.

The frustrating part is that every crash diet makes the next one harder. You lose muscle along with the fat, you get hungrier, and every restart chips away at your confidence a little more.

If nothing changes, this summer is going to look a lot like the last one. The same shirt at the beach and the same promise to start again on Monday.

Your first 12 weeks

What fat loss looks like week by week

Here's what most of my clients feel and go through in their first 12 weeks. Tap any week to see what's coming.

Week 1

About 2kg down

Hungry, a bit sore, and the scale drops fast

You're learning your number and every exercise. Expect some muscle soreness and a bit of hunger while your body adjusts. The scale often drops quickly at first, but a lot of that is water, so don't get too attached to it.

Example of a typical client starting at 92kg and losing around 0.7kg a week. Everyone's body is different, and a slower week or two in the middle is normal.

Why nothing has stuck

Willpower was never the problem.

Most diets are a guess. Cut carbs, ban sugar, eat 1,200 calories because someone on Instagram does. Then the diet ends and the weight comes back.

What actually works is doing things in the right order. Every client I coach goes through the same three phases. I call it the 3 Phase Shred Equation, and if you skip a phase you either never get going, stall halfway or put it all back on.

Build + Shred + Maintain = Kept off

Phase 1

Build

We get the basics right before you cut a single calorie.

  • We work out your number (your calories and protein) from what you actually eat now.
  • I teach you every exercise, so the gym stops feeling so intimidating.
  • We build the simple daily habits that make the biggest difference: 10,000 steps, 8 hours of sleep and protein at every meal.

“I'm nervous about the gym and don't know where to start.”

Most people start there, honestly. That's what this phase is for, so you walk in knowing exactly what to do.

Phase 2

Shred

This is where the fat comes off, and you still eat food you like.

  • A steady calorie deficit based on your number. Nothing extreme.
  • High protein meals built around foods you love, including the ones you thought were banned.
  • I tweak your number from your weekly check ins, so you don't sit on a plateau for months.

“I'll have to give up everything I enjoy.”

You really won't. Nothing is banned. Scroll down and you'll see the kind of meals my clients eat every week.

Phase 3

Maintain

This is where you learn to keep it off for good.

  • We bring your calories back up slowly, so the weight doesn't bounce back.
  • You learn to manage your own number through weekends, dinners out and the odd drink.
  • You keep the strength and habits that got you there.

“I've lost weight before and it always comes back.”

That's usually because no one planned what happens after the diet. This phase is that plan.

More on phase 3

The bit most coaches skip.

A lot of programs finish the day you hit your goal weight. You go back to eating how you used to, the weight slowly creeps back on, and you end up blaming yourself. Maintain is where I teach you how to keep it off on your own.

We ease your calories back up slowly, find your new maintenance number from your real data, and plan for weekends, dinners and drinks. You finish knowing how to set and adjust your own number. It's exactly what I did to keep my 25kg off.

Coach T

You won't be doing this on your own.
I'm in your corner every step of the way, through all three phases. I check in, adjust your number when it needs it, and keep you on track until you get there, and after.

Why listen to me

I've stood where you're standing

I've lost 25kg myself, so I know how hard it is to lose it, and how much harder it is to keep it off.

Since then I've spent 7,000+ hours coaching in person and taken 300+ clients through their own transformations. The ones who keep the weight off all have one thing in common. They stopped guessing and followed a plan.

Today I train clients one on one inside Coogee Diggers and coach fat loss online across Australia.

Client case study, in person at Coogee Diggers

Karl dropped 12kg in 12 weeks. Here's exactly how.

Karl trained with me in person at Coogee Diggers. No shakes, no detox and no banned foods. We calculated his numbers and he stuck to them week after week. These were his actual targets.

Karl before his 12 week transformation
Week 0
Karl after losing 12kg in 12 weeks
Week 12
2,200kcalHis daily number, tracked strictly
175g+Protein a day (175 to 200g) to protect and build muscle
10 to 12kSteps every single day
8hrsSleep, made a priority every night
HardHe pushed himself in every gym session
ZeroBig nights on the booze. He said no to anything that didn't fit his goal

Individual results vary. Karl stayed hydrated throughout and followed a program built for him.

Calculate my macros

Free, no email needed

Get your number and your Day 1 meal plan

Enter your details and you'll instantly see your calories, your protein and a full day of meals, all portioned out in grams for you.

Sex

Example details are filled in. Change them to yours.

Maintenance (TDEE)0
Your fat loss number0
Daily protein0
Expected fat loss0

This is a starting estimate. In your first 2 weeks with me, we find your real number from your own data.

Your Day 1 meal plan

Portions are worked out from your numbers, and meat is weighed raw. These are the products I use with my clients, but any similar product works.

That's one day sorted. On your free consult I'll map out the full week around the foods you love, and show you how to eat out and have a drink while still losing fat.

Build my full plan free

General guidance from an estimate, not medical advice. If you have a medical condition, are pregnant, or have a history of disordered eating, speak with your GP or an Accredited Practising Dietitian first.

Recipes included

How my clients eat

These are meals I cook myself and put into my clients' plans. They're high protein, they taste great and none of them feel like a diet. Tap any meal for the recipe.

Spicy chicken bowl

61g protein44g carbs18g fat600 kcal

Prawn, mango and tzatziki bowl

55g protein30g carbs18g fat490 kcal

Beef and sweet potato bowl

49g protein48g carbs23g fat600 kcal

Jammy eggs and smashed avo on rice cakes

30g protein32g carbs35g fat590 kcal

Loaded tuna potato salad

34g protein44g carbs14g fat450 kcal

Tuna and sweet potato bowl

34g protein48g carbs10g fat430 kcal

The desk lunch prep box

63g protein60g carbs27g fat760 kcal

Banana, yoghurt, honey and cinnamon

21g protein44g carbs1g fat260 kcal

Blood orange slices

2g protein30g carbs0g fat130 kcal

Free grocery list

Pick your meals and your shopping list writes itself.

Choose how many times you'll make each meal this week.

Two ways to work with me

Pick how you want to train

In person, Coogee

Personal training at Coogee Diggers

I coach you through every rep, and we sort your nutrition between sessions so your hard work actually shows on the scale.

  • Custom program built for your body and schedule
  • Your calorie and protein numbers, adjusted as you progress
  • Me in your corner every step of the way
  • Minutes from Coogee, Maroubra, Clovelly, Randwick, Bronte and Bondi
Book a free in person session
Online, anywhere

Online fat loss coaching

The same 3 Phase Shred Equation, run through your phone. You train at your own gym and check in with me every week.

  • Custom training program and 7 day meal plan
  • Calories adjusted from your weekly check ins
  • Me in your corner every step of the way, with direct access when you get stuck
Book a free consult call

The In Your Corner Guarantee

Lose at least 6kg in 12 weeks, or I keep coaching you free until you do.

Your side of the deal: show up to every session, send your weekly check in, track your food 7 days a week and hit 10,000 steps a day.

Applies to 12 week coaching programs for clients with at least 10kg to lose. Full terms are given before you sign up and don't affect your rights under Australian Consumer Law.

300+ client transformations

Nervous, injured or stuck? They were too.

Every one of these is a five star Google review from someone who walked in feeling exactly how you might be feeling now.

Nervous beginner★★★★★
“I was nervous and uncomfortable with machines and weights, but Tadgh ensures I am always comfortable and has really helped to build my confidence in the gym.”

Grace N.Google review

Weight loss★★★★★
“I have lost some weight, gained a bit of muscle and been more successful in this time with him than in the last 6 months hitting the gym by myself.”

Eduardo R.Google review

Training around an injury★★★★★
“My workouts were always planned and specifically designed for me, keeping my injury in mind. Throughout my time training with him I have built up confidence and feel stronger than ever.”

Michelle F.Google review

More from clients

Swipe for more

Complete beginner★★★★★
“I started training with him having no clue how to do absolutely anything in the gym and now I don't think there's any machine/movement I can't do.”

Lachlan L.Google review

Broke a plateau★★★★★
“Would recommend if you've reached a plateau in your fitness like I had, or if you are a beginner as he is very patient and has a lot of expertise.”

Nash E.Google review

Mums and postpartum★★★★★
“The right mix of pushing you, but not overdoing it like a militant commando. Highly recommend to all, especially mums looking for specialised training.”

Emily H.Google review

Results in a month★★★★★
“Tadgh listens well and gives advice that's appropriate for me, without being pushy. After a month I'm getting some results.”

Thomas C.Google review

Felt at ease★★★★★
“Tadgh's approach put me totally at ease, encouraging me to challenge myself while always making me feel comfortable doing so.”

Robert S.Google review

Training while travelling★★★★★
“Was able to work around a few injuries and provided excellent programming that I could follow while travelling.”

Todd S.Google review

Judgement free★★★★★
“Highly recommend to newbies in the gym looking to learn the basics and adopt the right attitude towards training in a judgement free zone.”

Lucas P.Google review

Tailored program★★★★★
“He built me a personal programme and you can tell he wants me to achieve the most out of it as possible. Highly recommend!!”

Patrick B.Google review

Invested in you★★★★★
“If you're looking for a trainer who is passionate, knowledgeable, and truly invested in your success Tadgh is the one to go to.”

Louise B.Google review

Free, 15 minutes, no hard sell

Let's start with a chat

What you walk away with, even if you never train with me:

  • Your real numbers. Calories and protein checked against what you actually eat now.
  • The 3 changes that will move your scale fastest, specific to you.
  • A realistic timeline in kg and weeks, so you know exactly what's achievable.
  • An honest answer on whether in person, online or neither is right for you.
Backed by the In Your Corner Guarantee. Lose at least 6kg in 12 weeks or I keep coaching you free until you do. See how it works

“He made me feel at ease right from the initial consultation. I felt like he genuinely cared about my goals of getting stronger and losing weight.”

Nick M., Google review
My promise: if I don't think I can help you, I'll tell you on the call and point you to someone who can. I only take on 10 new clients a month, so every client gets my full attention.
How would you like to meet?

Takes 30 seconds. Your details only go to Coach T.

Rather just text me? 0426 998 158

Questions

Before you book

What if it doesn't work for me?

Then I don't stop. Do your side of the deal for 12 weeks (every session, weekly check ins, tracking your food 7 days a week and 10,000 steps a day) and if you haven't lost at least 6kg, I keep coaching you for free until you do. That's the In Your Corner Guarantee.

Is the consult really free?

Yes. The phone call and the in person session are both free, and there's no pressure to sign up afterwards.

I've failed every diet I've tried. Why would this be different?

Because you won't be on a diet. The 3 Phase Shred Equation builds your foundations first, takes the fat off with food you like, then teaches you how to keep it off in the Maintain phase. It's how I lost 25kg and kept it off.

I'm nervous about the gym. Is that a problem?

Not at all. Most of my clients felt exactly the same, and you can read what they say about it in the reviews above. I'll show you every exercise, and in person sessions are one on one.

Where are in person sessions held?

Inside Coogee Diggers, 2 Byron St, Coogee. It's a short trip from Maroubra, Clovelly, Randwick, Bronte and Bondi.

Can I do online coaching outside Sydney?

Yes. Online coaching works from any gym in Australia, with weekly check ins and adjustments from me.

Book my free consult

Recipe

Ingredients, 1 serve

    Method

      Build my meals around my number