Tarek Elkhayat
What's inside Members FAQ
Register now →
Registration open · €129 one-time

Stop restarting your plan
every six weeks.

It was never a discipline problem. Nobody taught you what to change when progress stalls, so every plateau sends you back to the internet for a new plan.

That is a learnable skill. This course teaches it, with the same tools I use on my own training and with my clients.

Register now →
128
members registered
4
live calls held so far
Every 2 weeks
live calls with me

Feels like having a bestie who's an expert in gym and can tell you everything.

Course member
The trap

Hire a coach. Get results. Then what?

Here is how it usually goes. You hire someone. They send you a plan. You follow it, and it works, because a good coach knows what they are doing.

Then the block ends. Your schedule changes, or you want to switch from cutting to building, or progress stalls and the plan needs adjusting. And you realise you have no idea what to change, because you were never told why any of it was set the way it was.

So you go back. Or you go back to the internet, where one person says 500 grams of carbs and the next says 300, and you cannot tell who is right, so you pick a new plan and start again.

That is not a discipline problem. Nobody taught you the part that matters. And every month it repeats, the belief gets a little more fixed: that this is something other people can work out and you cannot.

The result: you stay dependent forever.

A different path

Learn to coach yourself instead.

I still offer one-on-one coaching, and it works. But it is a service you pay for forever. This course is the alternative: I teach you the same foundational knowledge I use to coach my clients, so you can apply it yourself for as long as you train.

✓

Design your own gym splits and workout plans from scratch. Pick the right exercises, sets, and reps based on your level and goal. I give you a Workout Plan Builder tool where you pick exercises from my library and build your own plan. Experiment, try, and learn.

✓

Calculate your own macros for cutting, bulking, or recomp. Understand why the numbers are what they are.

✓

Build flexible meal plans around foods you actually like. I give you a Meal Plan Generator tool where you input your intake goals, pick and swap foods, and build your own meal plans.

✓

Read the signals when something is working or not. Know exactly what to change and when.

Register now →
What's inside

Six units. Six things you build.

Each unit gives you the principles, then has you apply them. You do not just finish a unit knowing something, you finish it holding something you built.

Unit 01

Foundations of Self-Coaching

What self-coaching means, how to set realistic goals, and how to measure progress in a way that actually reflects what your body is doing.

You walk away with
Your goal, your metrics, your starting line

Body composition baseline, realistic goals, and the tracking system you will use for every week after.

Unit 02

Designing a Workout Program

How to choose your split, structure sets and reps, apply progressive overload, and balance cardio with lifting.

You walk away with
Your complete workout plan

Your split, your exercises, your sets and reps, structured around your schedule and recovery. Built by you, for you.

Unit 03

Nutrition Fundamentals

Calculate your own calories and macros for cutting, bulking, or recomp. Build flexible meal plans and understand meal timing.

You walk away with
Your complete nutrition plan

Your calories and macros calculated for your goal. A meal plan built around foods you actually like. Pre and post workout nutrition dialled in.

Unit 04

Sleep, Recovery, and Longevity

Why sleep is the multiplier most people ignore. Mobility, injury prevention, and staying in the game long-term.

You walk away with
Your recovery and longevity protocol

Sleep optimisation, mobility routine, injury prevention. The unglamorous foundation that makes everything else work.

Unit 05

Mindset and Lifting Style

Discipline over motivation. Mind-muscle connection. Science-based lifting vs bro science, and how to combine both.

You walk away with
Your mindset and training philosophy

Discipline over motivation. Your own lifting style, blending science and feel. Mind-muscle connection in practice.

Unit 06

Continuing Solo

How to keep evolving after the course ends. Setting new goals, adapting plans, and self-coaching for life.

You walk away with
Your ongoing adjustment system

The framework to evolve your own plans for the next 10 years. New goals every quarter. Plans you can change without ever needing a coach again.

Is this for you?

Be honest with yourself.

I built this course for specific people. Those who don't want to always rely on coaches. If self-coaching is not for you, I also offer 1-on-1 coaching where I handle everything for you.

This is for you
  • You train 2 to 6 days a week and want to actually understand WHY plans work
  • You are a beginner who wants a real foundation, not random YouTube tips
  • You are intermediate and have plateaued because you do not know what to change
  • You are skinny fat and don't know what to do
  • You are tired of paying coaches and starting over every time life changes
  • You want to learn so you can be self-sufficient for life
This is not for you
  • You prefer someone to build your plans and adjust them as you go
  • You want hands-on accountability and direct support
  • You'd rather invest in higher-touch coaching than learn the foundations yourself
If that is you, my one-on-one coaching is here →
Register now →
Built-in tools

The same tools I use with my clients.

Knowledge alone is not enough. You also get the calculators and generators I built for my own coaching practice, ready for you to use.

› Macros & Calories Calculator
› Meal Plan Generator
› Workout Plan Builder
Register now →
Built it myself

9 years. No coach. Here is the journey.

Every photo and milestone below was a decision I made on my own. Some were right, some were wrong, all of them taught me something.

Nine years of trial and error is what built the system. The course is that system, so you do not have to spend the nine years.

Tarek 2017
Photo
2017
2017
Tarek 2026
Photo
2026
2026
22 milestones. 9 years. No coach.
September 2017
Day one. No idea what I was doing.
Sep17·2Sep17·2
Sep17·3Sep17·3
Sep17·4Sep17·4
December 2017
First small wins. Decided to lock in.
Dec17·1Dec17·1
Dec17·2Dec17·2
Dec17·3Dec17·3
March 2018
More commitment. More results.
Mar18·1Mar18·1
Mar18·2Mar18·2
Mar18·3Mar18·3
December 2018
Building real muscle for the first time.
Dec18·1Dec18·1
Dec18·2Dec18·2
Dec18·3Dec18·3
March 2019
Hit a plateau. Decided to bulk.
Mar19·1Mar19·1
December 2019
Bulk was bulking.
Dec19·1Dec19·1
Dec19·2Dec19·2
July 2020
Did not know when to stop. Bulked too hard. Too much fat. Insulin sensitivity tanked.
Jul20·1Jul20·1
November 2020
Cut back down. Abs reappeared.
Nov20·1Nov20·1
Nov20·2Nov20·2
July 2021
For the first time I was confident enough to stay shirtless the whole time on the beach. I thought I had achieved a very good physique and had no concrete plan what to do next. I just decided to keep going and do the same what I have been doing.
Jul21·1Jul21·1
Jul21·2Jul21·2
Jul21·3Jul21·3
March 2022
Kept my lean status. Wanted to be lean all-year round with visible abs and vascularity. Slow lean gains. Worked, but slowly.
Mar22·1Mar22·1
Mar22·2Mar22·2
Mar22·3Mar22·3
Mar22·4Mar22·4
Mar22·5Mar22·5
March 2023
Stayed maintenance. Refined the physique. My first photoshoot.
Mar23·1Mar23·1
Mar23·2Mar23·2
Mar23·3Mar23·3
Mar23·4Mar23·4
January 2024 Turning point
Succeeded at maintaining my physique even during my Erasmus semester when I was working and studying in Poland. However, I noticed two years staying lean was two years I could have bulked. Muscle gained in a bulk is yours forever.
Jan24·1Jan24·1
Jan24·2Jan24·2
July 2024
Decided to compete on stage. First real bulk. Energy through the roof, watching myself grow.
Jul24·1Jul24·1
Jul24·2Jul24·2
Jul24·3Jul24·3
Jul24·4Jul24·4
September 2024
Stage cut underway.
Sep24·1Sep24·1
Sep24·2Sep24·2
Sep24·3Sep24·3
October 2024
Stage lean. The years I stayed lean cost me the muscle I could have built. But I was happy with my conditioning. Stage weight: 75 kg.
Oct24
vid·1
Oct24
vid·2
Oct24
vid·3
Oct24·1Oct24·1
Oct24·2Oct24·2
Oct24·3Oct24·3
Oct24·4Oct24·4
Oct24·5Oct24·5
Oct24·6Oct24·6
Oct24·7Oct24·7
Oct24·8Oct24·8
I saw how much muscle I had missed out on, competing against athletes who used their time better than me and ran real bulking phases instead of staying lean all year.

I was in university and I was "afraid" to lose my "lean status". I always wanted visible abs 24/7. I had that, but that was the price I had to pay for in the competitions.
January 2025
Locked in for a proper bulk. 90 kg.
Nov24·1Nov24·1
Nov24·2Nov24·2
March 2025
Pushed it too far. 96 kg.
Mar25·1Mar25·1
August 2025
Cut down to 84 kg. I realised I had gained more muscle mass in this 3 month bulking phase than in the whole 2 year stay-lean-phase during uni.
Aug25·1Aug25·1
Aug25·2Aug25·2
Aug25·3Aug25·3
Aug25·4Aug25·4
Learned that the bulk-cut phases are truly fucking awesome. You just have to sacrifice appearance a bit while bulking, but after the cut, the muscle gains remain yours forever.
October 2025
Started lean bulking. 89 kg. Way better than the first bulk. Leaner, stronger, bigger.
Oct25·1Oct25·1
February 2026
Boys trip. 5 weeks in Southeast Asia. 0 workouts and nutrition sucked sadly. I was about to get depressed after 3 weeks fr 😂😭. 94 kg.
Feb26·1Feb26·1
Feb26·2Feb26·2
April 2026
Cut back down. 86 kg.
Apr26·1Apr26·1
Apr26·2Apr26·2
Apr26·3Apr26·3
Apr26·4Apr26·4
Apr26·5Apr26·5
Apr26·6Apr26·6
Apr26·7Apr26·7
June 2026
Summer ready. 83 kg.
Jun26·1Jun26·1
Jun26·3Jun26·3
Register now →
From members

What changed for them.

Not before-and-after photos. The moment it clicked.

Nutrition is the main reason I joined, and the calculator was a game changer. I was eating in an 1,800 calorie deficit and found out my number was actually 2,300. Now I am increasing my calories gradually and still losing weight.

Course member

THANK YOU! The work you did is huge. So much detailed information, just wow. Feels like having a bestie who's an expert in gym and can tell you everything.

Course member

[[QUOTE_3]]

[[NAME_3]]
Unedited messages from the group
Member feedback 1
Member feedback 2
Member feedback 3
Member feedback 4
Member feedback 5
Member feedback 6
Member feedback 7
Member feedback 8
Member feedback 9
Member feedback 10
Member feedback 11
Member feedback 12
Member feedback 13
Member feedback 14
Member feedback 15
Member feedback 16
Member feedback 17
Member feedback 18
Register now →
Who's teaching this

Built from a decade of self-coaching.

I built my physique without ever hiring a coach.

I built it the same way I earned my Physics BSc in German, my fourth language: ground-up, principles first, then application.

I have competed across three federations and I share what I do with a large community on Instagram every day. This course is everything I would hand to my younger self if I were starting today.

PCA Germany WNBF Poland NAC Germany Physics BSc Natural bodybuilder
Two paths, same knowledge

Pick what fits you.

The course teaches you to self-coach. My one-on-one coaching does the thinking for you. Both work. The choice depends on what you actually need.

One-on-one

Coaching

€499 / month
Recurring
  • I build your plans for you
  • Direct WhatsApp access to me
  • Weekly check-ins and adjustments
  • Hands-on accountability
  • Best if you want it done for you.
Apply for coaching →
The course

Self-coaching

€129 one-time
Lifetime access
  • Six units covering the full system
  • All built-in tools (calculator, meal plan, workout plan)
  • Community of self-coaching members
  • Learn the principles. Apply for life.
Register now →
The full offer

What you get for €129.

Compared to my one-on-one coaching at €499 per month, this is the same knowledge in a self-served format. Here is the full stack of what is included.

The Self-Coaching Course
6 units of structured content. Templates and PDFs for every unit. Lifetime access.
Included
Workout Plan Builder
Use the lessons from the course to build your gym plan by choosing the exercises you want from the library, including number of sets, super sets and drop sets.
Included
Macros & Calories Calculator
Btw I wrote this myself in Python. The calculations and everything on the backend is written by me :) Available free on my site, included in the course.
Included
Meal Plan Generator
You put in your required macros and calories, pick the foods you like and create yourself meal plans.
Included
Private community access
Members-only group of self-coaching students. Lifetime access included.
Included
Lifetime updates
Every new lesson, template, or tool I add. Forever.
Included
Bonus: Biweekly live calls with me
Group calls every two weeks, open to every member. Bring your plan, ask anything.
Included
Your price
€129
That is about one week of one-on-one coaching at €499 per month. Paid once, not every month. Yours for as long as you train.
After you register

Here is exactly what happens.

1

You get access immediately

All six units, every PDF and template, and the three tools. Nothing drips out over weeks. You can finish it in a weekend.

2

You build your own two plans

By the end of Unit 2 your workout plan exists. By the end of Unit 3 your nutrition plan exists. Both built by you, for your schedule and your goal.

3

You bring them to a live call

Every second Wednesday at 18:00 (GMT+2) I run a group call. Bring your plan, ask what you are unsure about, adjust it with me. Next call: Wednesday 12 August, 18:00 GMT+2.

Zero risk

The completion guarantee.

✓

If you do the work and walk away without a plan, you do not pay.

Finish the course and apply what you learn. If by the end of Unit 6 you do not have a complete workout plan and a complete nutrition plan built for yourself, send me an email and you get a full refund. No friction. No follow-up questions about your goals or your discipline. This guarantee exists because I am confident the system works when you actually use it.

Questions

Honest answers.

How fast will I have a usable plan?
By the end of Unit 2, you will have your complete workout plan built. By the end of Unit 3, you will have your nutrition plan calculated and your meals structured. From that point forward, you are training and eating on your own system.
How much effort does this require from me?
You can finish the entire course in one weekend and start Monday with your new workout and nutrition plans already built. Every unit has PDFs, templates, and resources, so you do not need to take notes. You just watch, apply, and build. The course is designed so the heavy lifting is on me, not on you.
Is this for complete beginners?
Yes, and also intermediates. If you are a beginner, this gives you the right foundation so you do not waste years on bad information. If you are more advanced but feel stuck, this is the framework that explains why your previous approaches plateaued and how to adjust.
Will this work for women?
Yes. The principles of training, nutrition, and recovery apply the same way. Where female-specific considerations matter (hormones, cycle, body composition goals), the course addresses them explicitly.
I got better results in 6 months with a coach than in years on my own. Why would this be different?

Because that is what a good coach does, and I am not going to pretend otherwise. I still coach people one-on-one for that reason.

But look at what you walked away with. You got results by following decisions someone else made. When the coaching stopped, the decisions stopped with it, and you were back to guessing.

That is not a discipline problem. It is what renting answers gets you.

This course teaches you to make those decisions yourself: why your numbers are set where they are, what to change when progress stalls, and how to read your own data. Slower than being handed a plan in week one. Permanent in a way a plan never is.

How is this different from free YouTube content?

YouTube gives you scattered tactics. One video about cutting, another about bulking, another about one exercise. You end up with fragments that do not connect.

This course is a system: every module builds on the previous one, so by the end you can actually apply it yourself, not just remember tips.

What if I am too busy to learn this stuff?

If you have time to scroll Instagram for 30 minutes a day, you have time for this.

The harder question is: do you want a coach thinking for you forever, or are you willing to spend a few weeks learning so you never need one? If the answer is the second, this is for you.

Do I get access forever?
Yes. One-time payment, lifetime access to everything inside, including all future updates.

Join the waitlist.

Get the application link 24 hours before public release.

Please fill in your name and a valid email.
✓ Backed by a full completion guarantee. No risk to join the waitlist. :)
No spam. Just one email when the course is about to launch, and the application link 24 hours before public release.
✓

You're in.

Welcome to the waitlist.

You'll get the launch date by email shortly. 24 hours before public release, you'll receive the application link so you can register before the price goes up.
Register now →