Filming basics before you start
- Shoot vertical (9:16) on your phone
- Good lighting — face a window, never have it behind you
- Quiet room — audio quality matters more than video
- First 3 seconds decide everything — lead with the hook, not "Hey guys"
- Keep videos 20–40 seconds — shorter performs better early on
- End with a CTA — always direct to the landing page calculator
- Use auto-captions — 85% of people watch with sound off
Your bio should read:
Get the Fight Club Physique · Free TDEE calculator ↓
Every video ends with:
"Link in bio for the free calculator."
SCRIPT 1
The Contrarian Hook
Best for first post
Filming note: Stand in the gym, arms folded, serious face. Talk direct to camera.
Hook · 0–3s
"Stop doing cardio if you want to lose fat."
Middle · 3–25s
"I know — sounds mental. But most men over 30 are destroying their muscle by pounding the treadmill for an hour. The Fight Club physique — lean, visible, defined — isn't built on cardio. It's built on three things: hitting your protein, lifting heavy, and walking 8,000 steps a day. That's it. Cardio is the last thing you need."
CTA · 25–30s
"Link in bio — free calculator tells you exactly what you should be eating."
SCRIPT 2
The Uncomfortable Truth
Builds authority
Filming note: Quiet setting. Direct to camera. Calm tone, not shouty.
Hook · 0–3s
"If you're over 35 and still skinny fat, this is why."
Middle · 3–30s
"You're not eating enough protein. You're not lifting heavy enough. And you're doing random workouts from Instagram instead of following a proper programme. That's the whole game. You don't need another diet. You don't need fat burners. You need a system — protein at every meal, four sessions a week lifting properly, and consistent check-ins to adjust it. That's how you go from skinny fat to lean."
CTA
"Free TDEE calculator in my bio — see what you should be hitting."
SCRIPT 3
The Myth-Bust (Carbs)
High saves potential
Filming note: Hold a plate of rice or pasta as a visual hook.
Hook · 0–3s
"Carbs don't make you fat. Read that again."
Middle · 3–25s
"The reason you're not losing weight isn't carbs. It's the total calories. You can get lean eating rice, pasta, bread — every lean physique you've ever seen ate carbs. What matters is: are you in a deficit, are you hitting your protein, are you training hard? If those three are right, you can eat the foods you actually enjoy."
CTA
"Calculator in my bio — works out your exact numbers."
SCRIPT 4
The Transformation Tease
Highest sharing potential
Filming note: Hold up a client's before photo, talk over it, then reveal the after.
Hook · 0–3s
"This bloke lost 15kg in 16 weeks. Here's exactly how."
Middle · 3–30s
"Started at 98kg, miserable, trying to do it himself. Came to me, hated cooking, worked 12-hour shifts. We didn't do anything clever — we built a nutrition plan around his actual life. Four high-protein meals, proper programme three times a week, check-in every Sunday. Sixteen weeks later — lean, visible abs, genuinely happy. Not because of willpower. Because of a system."
CTA
"Want the same? Free calculator in bio."
SCRIPT 5
The Education Piece
Positions as expert
Filming note: Can be filmed anywhere — kitchen works well.
Hook · 0–3s
"How much protein should a 90kg man actually eat?"
Middle · 3–25s
"Simple answer — around 180 grams a day if you want to build or keep muscle while losing fat. That's 2 grams per kilo of bodyweight. And it's way more than most men eat. For context — that's about 4 chicken breasts, or 6 eggs plus a big chicken dinner, or 3 protein shakes on top of normal meals. If you're not hitting this, that's why you're not getting lean."
CTA
"Calculator in bio — works out your protein, carbs and fats."
SCRIPT 6
The "Why You're Stuck"
Filming note: Natural setting, conversational tone.
Hook · 0–3s
"Three reasons you've been stuck at the same weight for 6 months."
Middle · 3–30s
"One — you're guessing your calories. You think you're eating 2,000, you're actually eating 2,800. Two — you're not walking enough. Gym four times a week means nothing if you sit down the other 23 hours. And three — you have no accountability. Nobody's checking your progress, tweaking your plan, keeping you honest. Fix those three and the weight comes off."
CTA
"Link in bio if you want to stop guessing."
SCRIPT 7
The Food Comparison
Filming note: Hold up two foods. Point to each as you talk.
Hook · 0–3s
"Same calories. Wildly different for fat loss."
Middle · 3–25s
"200 calories of sweets — sugar crash in an hour, hungry again, no protein, no fibre. 200 calories of chicken and rice — full for 3 hours, 25g of protein, you're eating actual food. Calories aren't everything. The quality of what you eat determines how hungry you feel, how much muscle you keep, and how lean you get. The Fight Club physique is built on real food."
CTA
"Free calculator in bio — I'll tell you exactly what to eat."
SCRIPT 8
Day in the Life of a Client
Filming note: If possible, film a client through a day (with permission) — otherwise describe it.
Hook · 0–3s
"A day in the life of someone actually getting lean."
Middle · 3–35s
"7am — black coffee, 8,000 steps walk before work. 9am — Greek yogurt, berries, oats. 40g protein. 1pm — chicken, rice, veg. 4pm — protein shake plus a banana. 6pm — 45-minute lift at the gym. 7:30pm — steak, potatoes, salad. That's it. No 4am ice baths, no complicated macros. Just consistency."
CTA
"Free calculator in bio if you want to stop overcomplicating it."
SCRIPT 9
The Objection Killer
Gets saves & shares
Filming note: Direct to camera. Honest, no sugar-coating.
Hook · 0–3s
"'I don't have time' is the biggest lie you tell yourself."
Middle · 3–30s
"You've got time to scroll for an hour on the toilet. You've got time to watch three Netflix episodes. You've got time for the pub Friday. What you mean is it's not a priority. And that's fine — but don't tell me you're trying to get lean. Three 45-minute lifts a week is 2 hours and 15 minutes out of 168. It's not a time problem. It's a commitment problem."
CTA
"When you're ready — calculator in bio."
SCRIPT 10
The Personal Story
Film when comfortable on camera
Filming note: Your most important video. Film this once you're comfortable on camera.
Hook · 0–3s
"Why I became an online coach."
Middle · 3–40s
"I spent years watching mates try every fad diet — shakes, keto, intermittent fasting, fat burners. They'd lose a stone, put it all back on, feel worse about themselves every time. There's no shortcut, but there's a system. The system is: proper programme, proper nutrition, weekly adjustments, someone keeping you accountable. That's what I do. Not magic. Just the boring stuff, consistently, for 12 to 24 weeks. And guys who'd failed for 10 years finally get lean."
CTA
"If that sounds like you — link in bio."
Which to post first — 5-day launch plan
- Day 1 Script 1 — Contrarian Hook (grabs attention fastest)
- Day 2 Script 4 — Transformation (highest sharing potential)
- Day 3 Script 2 — Uncomfortable Truth (builds authority)
- Day 4 Script 5 — Education (positions you as the expert)
- Day 5 Script 9 — Objection Killer (gets saves/shares)
Then keep going. Film 3 at a time to batch your content.
Copy-paste captions
"Most guys over 30 training the wrong way. Fix this one thing and everything changes."
"Stop guessing your calories. Free calculator in bio."
"The Fight Club physique isn't about being big. It's about being visible."
"15kg down in 16 weeks. System, not willpower."
"You don't have a time problem. You have a commitment problem."
What NOT to do
- Don't post and delete if it gets low views — leave it up, the algorithm serves videos for weeks
- Don't comment "algorithm broken" — kills your account's trust score
- Don't use more than 5 hashtags — looks spammy
- Don't talk about TikTok on TikTok ("hope this reaches you") — instant scroll
- Don't film the same script twice — move on, film more
The real secret
Post daily. One script per day. For 30 days. Non-negotiable. The people who explode on TikTok aren't the most talented — they're the ones who didn't quit at 50 views. Your first 20 videos will be rough. Film them anyway. By video 30 you'll be twice as good and have real data on what works.
Film the first one today. Before you overthink it.