This Free 15 Day Email Course covers everything you actually need to know about losing fat and building muscle (in a realistic way)!

No extreme diets. No 2-hour gym sessions. No giving up the foods you love.

Just the stuff that actually works (from someone who's helped 1,000’s of people lose fat and build muscle while still living their life).

Over 15 days, you'll learn:

→ The 6 things that actually matter for fat loss (3 actionable + 3 mindset)

→ How to find YOUR realistic calorie range (not some miserable 1,200 calorie nightmare)

→ The simple way to work in fun foods, drinks, and dinners out

→ Why lifting beats endless high intense cardio (and exactly how to structure your workouts)

→ What GOOD progress actually looks like (it's not what you think)

→ The truth about Ozempic, GLP-1s, and other fat loss "shortcuts"

→ What to do when you hit a plateau

→ The 5 mistakes that keep most people stuck

You'll also get these FREE guides along the way:

✓ High Protein Cheat Sheet (20+ foods + easy meal ideas)

✓ 3-Day Workout Program + Exercise Video Tutorials

✓ Full Supplement Guide (what works, what's BS, and my recommendations)

✓ 15 Common Fat Loss Mistakes to Avoid

A bit about me:

I'm Pat (aka GainsByPat).

I've personally lost 50+ lbs multiple times throughout my life, while still having drinks, traveling, and eating the foods I love.

I've been running my fitness coaching business for 7+ years and have helped:

• 50+ clients lose 25+ lbs

• 500+ people lose 15+ lbs

• 1,000+ lose 10+ lbs

...all while still enjoying their lives as well.

This course is everything I wish someone told me when I was confused, overwhelmed, and stuck in the start-stop cycle with my fitness journey! 

It’s also the exact things I do & focus on with my clients to help them make progress!

Fill out the form at the top of this page to join & get started!

You'll get one email per day for 15 days. No spam, just real info that actually helps.

MUCH LOVE & Talk To You Inside The Course!