Fuel
Strength & conditioning
Thirty minutes under the bar. Squat, bench, deadlift, overhead — the four lifts that still return the favour at our age. Then the table: thirty to fifty grams of protein a meal, no negotiation.
For Kings 40+
Rule Your Health. Rule Your Life.
Fuel·Faith·Focus
Ninety minutes a day. Three pillars. Thirty days.
The method I used to lose one hundred pounds — twice.
The 30×3 Method
Three pillars.
Thirty minutes each.
Most men over forty fail because they treat the body as the whole war. It isn't. Body, soul and spirit are one fight — and you train all three or you lose all three.
Faith
Prayer & scripture
Thirty minutes before the phone. Scripture, prayer, and the honest inventory most men spend a lifetime avoiding. This is the pillar that holds when motivation quits — and motivation always quits.
Focus
Reading & journaling
Thirty minutes sharpening the mind you lead your household with. Read, write, decide. A king who cannot think clearly is a king in name only.
Iron sharpeneth iron; so a man sharpeneth the countenance of his friend.
Why I built this
I lost one hundred pounds.
Twice.
The first time I did it on willpower. It came back, because willpower is a bucket with a hole in it and I never fixed the hole.
The second time I did it on structure — the same ninety minutes, every day, in the same three directions. Not a diet. Not a challenge I white-knuckled for a month. A way of ordering a day that a man with a job, a wife, and children can actually keep.
That structure is what's written down here. It is not clever. It is not new. It is repeatable, which is the only thing that has ever mattered.
— Erik Kingsley
The Library
Four books.
One method.
Instant PDF download. Yours the moment you check out — print it, load it on your iPad, read it on your phone.
The 30×3 Challenge
Thirty days, day by day. Workouts, devotionals, journal prompts, the 7 Royal Foods framework, meal plan and grocery list, supplement timing, tracking sheets.
$19.99
Buy
The King's Strength Cycle
Sixteen sessions across four weeks. Foundation → Intensity → Peak → Deload, with set, rep and percentage tables for every workout, and ten rules for joints over forty.
$29.00
Buy
Fuel
Thirty days of meals with no guessing. Ten FUEL rules, macro targets dialled for men 40+, a five-minute grocery list, and a restaurant playbook for when you're not eating at home.
$19.00
Buy
Faith
Thirty mornings. Each with scripture, reflection, prayer and application — written to be read with coffee in hand, before the phone, before the noise.
$14.00
Buy
Founders Round · First 30 men
Brotherhood Circle
The private table for Kings 40+ who refuse to do the comeback alone. Not a Facebook group. Not a Discord for boys.
- Founder's Live Call — ninety minutes, first Tuesday of every month. Nothing off the table.
- The Weekly Sharpening — Monday text from me. One scripture, one lift, one question.
- Private channel — a direct line to me and to the other men in the room.
- Member-only drops — workouts, meal templates and studies before they go public.
$29
/ month
Take your seat
Price locked for life for founding brothers. Cancel anytime. No contracts, no groveling.
Start with the first week free
Seven days of the 30×3 Method — the workouts, the devotionals, the prompts. No cost. See whether you'll actually do it.
No spam. Leave whenever you want.