Come home from every hitch without the gut.Hold your strength and muscle instead of handing them back, hitch after hitch.

From a dry room in Bitumount
Wood Buffalo, Alberta.
Monday, 5:40 a.m.

Dear oil patch worker,

You come home. You look at yourself. You think, “how did I let this get away from me again?”

And you know you didn't sit on a couch. You worked twelves in minus thirty.

Then this is the best $67 you'll spend this year.

Here's why.

I'm not going to give you my name. It isn't the part that matters.

Here's the part that does. Twelve years of hitches, and counting.

Nexen Long Lake. Albian Sands. Suncor Base Plant at Steepbank.

Nine years at Fort Hills, where I still work today.

I am not a coach. I have never had a client. I have a badge, a locker, and a bus at 5:30 like you do.

And for about six of those twelve years, I got quietly, steadily worse.

Not dramatically. Nobody points at you.

It's a belt notch a year. It's the coveralls that fit fine in 2019 and don't now.

It's taking the stairs slower than the apprentice behind you. And telling yourself it's the boots.

Not one of them failed on day one. That's the part that used to get me. Day one I was great. I was the one with the containers. I was the one at the gym at 5 a.m. before shift.

Then the back half would show up. A flip to nights. A turnaround. Sixteen hours instead of twelve.

Or a camp gym with three treadmills. Two out of order. And somebody in a stringer parked at the only mirror.

By the time I flew home, everything I built the week before was gone.

And I filed it under “I need to want it more.”

That went on for years. Four plans, four funerals, one conclusion: the problem is me.

• That I eat on a normal clock, three times a day, roughly when other people eat.
• That I choose what's in front of me. That there's a fridge, and I stocked it, and I have the hour it takes.
• That I can get to a gym. At a set hour. With the gear I need. On a day I'm not wrecked.
• That next week looks like this week. That there is such a thing, in my life, as a Tuesday.

I get none of the four for half the year. And all four for the other half.

That is not one situation. That is two. And they want opposite things from you.

Once I saw it, I couldn't unsee it.

So I stopped trying to be more disciplined. I built two plans instead of one.

One for on hitch. One for days off. And a procedure for the changeover, both directions.

Because the changeover is where the whole thing was actually falling apart.

I ran it on 4/3. On 7/7. On 14/14.

Out of a camp room. Driving in from town. Through flips, turnarounds and call-outs.

One stretch, the gym was a band and a floor that smelled like carpet cleaner.

It held. Hitch after hitch after hitch.

Not fast. I'll say that more than once on this page.

But it held. Nothing else ever had.

People on my crew started asking what I was doing.

I'd explain it in the line, tray in hand. That's a terrible way to teach anybody anything.

So I wrote it down. Twenty chapters. Eight bonus sections. 130 procedures. Every one tagged, so you know whether to run it on hitch, on your days off, or on a travel day.

It's called The Lean & Strong Body Protocol, and it is the first of five.

Who this was built for

Is this you?

• Are you a scaffolder, pipefitter, welder or millwright? Twelves on a clock you didn't pick. Would you like to reach your days off with something left, instead of sleeping through the first two?
• Are you an operator on a flip? Days one hitch, nights the next. Ever notice your plan fell apart the same week your body clock did?
• Do you eat off a line built to feed three thousand people? Already paid for. Everyone going back for seconds. Would you like to walk it without a scale, a special order, or your phone out in front of the crew?
• Do you drive in from Fort McMurray, Lac La Biche or Bonnyville? You own every meal you eat — in theory. In practice you're at your own fridge at 8 p.m., gear still on, looking at condiments.
• Is your camp gym a rack, two dumbbells and a bench in a trailer? Numbers worn off the plates. Tired of programs that open with “find a squat rack”?
• Have you bought a fitness plan before? Maybe four. Every one died on the back half of a hitch. And you quietly decided nothing works on a schedule like yours.
• Have you been out here for years now? Back and knees starting to talk to you. Doing the arithmetic on however many hitches you've got left, and not loving the answer.
• Are you a woman on the patch? Reading another program written as if the whole crew is male. Wondering if anyone will address iron, bone density, or a schedule that flips against your cycle.
• Do you work a hitch that doesn't have a name? 8-and-6, turnarounds, call-outs, a board that changes every month?

Nodded at even one? Keep reading.

The rest of this page is about what's actually beating you. It isn't the food. It isn't your willpower.

The arithmetic nobody outside the gate does

Twelve hours paid. Fifteen hours gone.

Alarm at 4:30 in a room that smells like carpet cleaner. Three minutes to the bus with the wind straight through your Carhartts. The yellow bus where nobody says a word.

Twelve on the tools. The ride back. The dry room, four hundred pairs of boots, that smell that gets into your hair. The lineup.

Door to door it's fourteen or fifteen hours. A twelve-hour shift, forty-five to sixty minutes each way, plus pre- and post-shift on site. Nobody outside the fence counts it that way.

Ask anyone out there what their shift is and they'll say twelve. Ask what their day is and they'll tell you nineteen, because that's what alarm-to-lights-out feels like.

Now go and train. Now go and make good food decisions. On hour eighteen, with your judgment running on fumes.

You have Day 3 of nights. You have Day 2 home.

Those are the units your life comes in. Not one plan on the market is written in them.

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The line is right there

It's all you can eat and it's already paid for. Everybody's going back for seconds and nobody thinks twice about it.

Here's what the diet industry won't say out loud.

It's the one warm, easy, generous thing in a long stretch away from home. You'd have to be strange not to want it.

So the portion gets away from you. Not once — twice a day, every day you're out there.

Two scoops of gravy can beat the meat underneath it. Nobody at the carving station is going to mention that.

Deep into the back half and you can't look at the pasta bar. You'd commit minor crimes for a vegetable that hasn't been boiled into submission.

Researchers at the University of Alberta asked oil sands workers to describe camp life. The word participants used most often was “prison.” (Dorow et al., reported in The Globe and Mail.)

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Or you're the one with the fridge

You drive in, so nobody ever assumed you had a problem. You've got your own kitchen. Your own groceries. Every tool.

Alarm at 4:15. Out the door by 4:40. Up the highway in the dark.

Twelve hours. Then the same road home, with oversize loads coming the other way.

You're through your own door around 8 p.m., gear still on.

You open a fridge you technically control. There's nothing in it you're willing to cook.

You have every tool and none of the resources — because what ran out isn't food. It's hours and it's willpower, and both of those went to the job.

So it's the drive-thru on the way in tomorrow. The one you told yourself you weren't stopping at.

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And then there's the back half

This is the one that actually costs you.

You go home. You sleep. You eat properly. You get three good sessions in.

By Day 4 off you feel like yourself again. You catch yourself in the truck window and think yeah, there I am.

Then you go back. And by the back half it's gone.

Where it lands depends on your schedule. On a 14-and-7 it's Day 8. On a 7-and-7 it's the fifth one back. On a 4-and-3 it's the second.

Same story, different date. The back half takes back what your days off built.

You are running up the same hill, every hitch, all year, and never once getting to the top of it.

You come home a little heavier each time and you can't work out why. Your back and your knees are already talking, and you're nowhere near done out here.

Do that for however many hitches you’ve got left and the arithmetic finishes the sentence for you.

Why this one holds when the last four didn't

Built on the On/Off Method — two modes, because you live two lives

One set of rules cannot cover both halves of your year. So there are two, and a changeover.

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And it isn't a scheduling idea. It's physiology.

You run on a body clock. It decides when you're hungry, when you're tired, and how you handle food.

Flip through days and nights and that clock never fully sets.

Run short on sleep and your body makes more of the hormone that says eat. And less of the one that says you're full.

That's hour ten and the vending machine. Two hours after a full plate.

That is not a lack of discipline. That's your own hormones lying to you because you haven't had a real night's sleep in three days.

So here's what that means.

In a deficit, wrecked, eating out of a kitchen somebody else runs, your body's honest best is to hold what you have.

Ask it to build there and it won't. Push harder and you'll just arrive home wrecked and quit in week three.

Then you get home. You sleep. You eat properly. You put real weight on the bar. That's when it builds.

Run one plan across both halves and you spend a whole career losing slowly.

The training half

4 gyms. 4 sessions. 0 excuses required.

• You need a proper gym, right? Wrong. A twenty-dollar set of bands will hold your muscle for a whole hitch. It won't build you. But holding is the job on hitch. That's the whole argument. — Chapter 14
• 4 ways to train on hitch, matched to what's in front of you. A full camp gym. A rack and two dumbbells in a trailer. A band in your room. A garage at minus thirty. Plus a five-minute audit that maps a substitute for the gear you don't have. — Chapter 14 + Bonus 4
• How to stop the cold being the reason. Two changes, about forty bucks, and the garage stops winning the argument at 7:40 p.m. in February. — Chapter 14
• The 1-to-10 call you make before your first set — and exactly what changes at 7–10, at 4–6, and at 1–3. Twelve minutes still counts as a session, and you log it as one. — Chapter 14
• What you should never train through, no matter how tough you are about everything else. This one line is not a loophole and the book says so twice. — Chapter 14
• The truth about the camp gym at 5 a.m. It's the easiest place in this industry to get a session done. And the reason has nothing to do with motivation. — Chapter 14
• Say goodbye to planning around a town gym that's shut by the time you're back. If you commute, there's a straight answer for you, and there's no shame anywhere in it. — Chapter 14
• How to add weight to a bar when you only touch one 8 days out of 14. Progressive overload, rewritten for a hitch instead of a calendar week. — Chapter 15
• 7 training splits for 6 schedules. A 4-and-3 gets two sessions and no room for a bad one. A 21-and-7 needs a mid-hitch reset most plans have never heard of. And 4-and-3 in camp is not the same week as 4-and-3 driving in. Every plan you've bought treated them as if it were. — Bonus 5
• Where your days off actually go, and the two changeover days that quietly eat four more on either side of them. — Chapter 18 + Bonus 2

Before you decide I'm the same as the last four

7 things you've already tried. Here's exactly why each one died.

I'm not going to pretend you've been sitting on your hands. You've spent money on this problem. So have I.

Here's the honest post-mortem on every option in front of you. Including the ones I'd still tell you to use.

• The calorie app. Died on Day 2 of a hitch. It wanted an exact number for prime rib nobody printed a label for. Then it reset your whole day when you flipped to nights. It was asking for the most effort at hour ten. What's different: On Mode logging is a tap and a portion, under ten seconds, and one daily yes-or-no on protein.
• Meal prep Sunday. Great idea, wrong life. You don't have a Sunday — you have Day 2 off, and sometimes you're on a plane on it. What's different: the prep session is tied to your changeover, not a day of the week. Two proteins and one carb. Not seven meals.
• The New Year camp-gym run. Five days a week, week one. By the back half you were doing twelves in the cold on six hours of sleep. The whole thing became guilt instead of progress. What's different: On Mode is two or three short sessions with a hard time cap. And skipping on purpose is written into the method, not a failure of it.
• Keto, fasting, whatever was on the podcast. None of them are stupid. All of them assume you control what's in front of you at mealtime. You control that for exactly half the year. What's different: two sets of rules. And the half where you don't control the kitchen gets its own chapter — twice. Once for camp, once for the commute.
• The supplement shelf. $120 to $150 a month, and it has never once stood in a servery line on your behalf. What's different: Chapter 12 opens by telling you supplements don't build your body. It sends you for bloodwork first. Then it gives you real ranges with real warnings.
• A personal trainer at $90 an hour. Not a scam — genuinely useful, and you can afford one. They still cannot meet you at 5 a.m. in a trailer, three hundred kilometres up the highway. On the back half of a hitch. What's different: the training chapters are written for the four setups you'll actually be standing in.
• Nothing. Just deciding to try harder this hitch. The most common one, and the one that costs the most, because it quietly teaches you the problem is your character. What's different: the problem was never your character. It's a body clock broken on purpose by a schedule you didn't pick, and it is documented.

You don't have to believe me. You have to run it for three hitches.

If it hasn't earned its place in your kit, you get the money back and keep the books.

Fair enough

Take a peek inside the book…

Three pages, lifted straight out of it, unedited. Click any page to bring it to the front. If you like how these read, you'll like the other three hundred.

Four of the diagrams inside · The two modes · The plate template · The camp kitchen, mapped · The energy call

That's the voice of the whole book. No hype, no shame, no “crush it.” Just the thing to do, and when to run it.

What the research actually says

The problem is documented. The mechanism is what nobody's given you.

That gap is real. And it's four points. I won't inflate it or round it up.

You've probably seen the “eight in ten oil workers” number. It traces back to 35 men at one site. I won't use it.

Because here's the thing: you already know you're heavier than you were. You don't need a study for that. You need a mirror and a pair of coveralls from 2019.

What you haven't been told is why the line and the twelve beat you specifically — and exactly what to run instead. That's the book.

What lands in your inbox, in about a minute

What you actually get

Read it · Print it · Or listen to the whole thing on the bus · All included at $67

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The eight bonus sections, included in the book

• Bonus 1 — The Shift Worker Meal Framework. Three anchors, a camp menu mapped, a commuter day mapped, and what to do when the plan breaks. Because it will.
• Bonus 2 — The Changeover Checklist. The Switch Last two hours on site. Flying out. First two hours home. The first three days home. Night before you go back.
• Bonus 3 — The Fatigue-Proof Session Checklist. Five phases, including the energy call, for the days when walking into the gym is the whole battle.
• Bonus 4 — The Gym Reality Worksheet. On Mode A five-minute audit of whatever your site actually has, plus a substitution map for everything it doesn't.
• Bonus 5 — The Shift-Synced Training Planner. Every schedule, its own page. 4/3 split twice — camp-based and commuting — because they are not the same week.
• Bonus 6 — Twelve Reminders For The Days The Schedule Wins. Not motivational posters. Permission slips, for the moment you're deciding in the truck. Screenshot the two or three that land.
• Bonus 7 — The Grocery And Kitchen Swipe File. The seven-day list. The twenty-minute grocery run. Camp station by station. The three commuter meals that save a hitch. And a gas station cheat sheet, because that's where the changeover day actually gets decided.
• Bonus 8 — Gear And Supplements, Fast Reference. Doses, starter kit versus full kit, and the short list of gear that's actually worth buying.

Plus four cheat sheets in the appendix — camp, commuter, home and road — and a plain-language FAQ.

Before you buy, the honest part

What this will not do for you

• It won't promise you a number. Not a weight, not a body fat percentage, not a date. Nobody honest can promise you those, and anyone who does is selling you something worse than this.
• It won't make you lean by July. It's slow on purpose. You're building however many hitches you've got left, not the next ten weeks.
• It won't fix camp. Nobody can fix camp. What it gives you is agency inside it.
• It won't make a hitch easy. A twelve in minus thirty is a twelve in minus thirty. What changes is what's left of you at the end of it.
• It isn't medical advice, and it tells you where the line is. When to stop cutting. When to get bloodwork. When to close the book and go talk to a doctor instead.

What I can hand you is the method. You run it.

The price

I'm not going to compare that to another book. Here's what I'll compare it to.

What it costs	What it can't do
$1,800 a year	A full supplement stack at $120–150 a month. Never once stood in a servery line for you.
$90 an hour	A personal trainer. You can afford one. They still can't meet you on site at 5 a.m. on the back half of a hitch.
$150 a scan	A DEXA scan. Tells you exactly where you are and absolutely nothing about what to do at the line tomorrow.
$80 a year, min.	A fitness or nutrition app subscription — billed forever, and it assumes you have a Tuesday. Yours is in the $67, once.
Years of back halves stacking up	Adding up quietly. And the version of you who walks out of here to collect it.

$67 is a round of drinks on your first night home. Or half a tank in the truck.

You've spent more than that on a plan that died on you. Probably four times.

One thing that does run out

100 seats. Closes October 10.

There's no cap on this book. No countdown clock. No “only 3 left.” No stock counter ticking while you read.

Buy it whenever you want. If you're reading this in March, it's still $67.

The one thing with a limit is the Founding Crew. That's The Complete System at $197. All five books, all five audiobooks, the app. Plus lifetime updates and direct input on what gets built next.

The cap is 100 and it closes October 10. After that the Complete System is $297 and the Founding Crew doesn't reopen.

That's not a countdown gimmick. It's the number of people one person on a hitch schedule can actually talk to.

P.S.

You made it to the bottom of a long page. That's more patience than the tool crib line on a turnaround, so here's the short version for the skimmers.

You're not undisciplined. You're running one plan across two lives.

This book gives you two. One for on hitch. One for your days off. And a procedure for the changeover.

$67 gets you the book, the audiobook and the app. Three full hitches to try it. Full refund, keep the books.

Double P.S.

Still reading? Alright. Here's the thing I'd tell you standing in the line with a tray in my hand.

Nothing on this page happens fast.

If you want to get shredded before the long weekend, this isn't it. I've said so four times now.

From a sales page, that should tell you something.

What it does is stop the bleeding. You stop handing back on hitch everything you built on your days off. And when that stops, ten years from now looks like a completely different photograph.

Triple P.S.

Okay, what do you need — a signed affidavit? A ride to the bus?

Look. Worst case: you spend $67 and run it for three hitches.

It doesn't earn its spot. You email us. We refund you. And you keep the books.

You're out precisely nothing, and you got a free audiobook for the drive in.

Best case: you're twenty-five years deep and still getting out of the truck easily, and some apprentice is asking you what you're doing.

Hit the button. Then go pack your bag.

Get The Lean & Strong Body Protocol Now!

Book · audiobook · 2 field cards · App free 120 days, then $27/mo, cancel anytime · Full refund inside three hitches, keep everything

Or take all five — Founding Crew $197 · 100 seats · Closes October 10

Get all five instead — $197 →Get all five — The Complete System $297 →