Client 01 · before
Client 01 · after
Marcus, 29
Software engineer
- Bodyweight
- +14 lbs
- Waist
- +0.25 in
Skinny-fat start. Three years of random programs. First time running real progression.
BUILT16 · Coaching by Tyler Chessa
Add 10–20 lbs of lean muscle in 16 weeks.
Without getting soft. Without living in the gym. 1:1 coaching for busy men who train, but stopped seeing it in the mirror.
Followed by 10K+ on Instagram at @suprfitlife
Who it's for
Built for one kind of guy.
This is for you if
- You're 25–35 and you've been training for a year or more.
- You're skinny-fat, or you've looked the same for six months.
- You have a real job. You can give this 4–5 hours a week, not 15.
- You'll follow a plan and be honest at check-ins.
This is not for you if
- You want a PDF and no accountability.
- You're looking for shortcuts or a magic stack.
- You won't track your food for 16 weeks.
- You've never trained before. Start with the free content on Instagram.
The problem
You're not lazy. You're running the wrong plan.
Most guys who are stuck aren't short on effort. They're short on structure. Two years of training, same body in the mirror. That's fixable.
- 01
Random programs
New split every month. No progression. You're working hard, but not getting anywhere.
- 02
Guessing on food
Eating clean isn't the same as eating enough. Or you bulked, got soft, cut, and lost it all.
- 03
Ignoring recovery
Six hours of sleep, high stress, no plan for either. Muscle is built when you recover, not in the session.
The method
Four pillars. Sixteen weeks. No guesswork.
Nothing exotic. Just the fundamentals, done precisely, for long enough to work.
- 01
Train
Progressive overload, built around your week.
Four sessions, about 60 minutes. Every set has a target. Every week, you beat something. The program changes as you do.
- 02
Fuel
A lean surplus. Adjusted weekly.
Calorie and protein targets set for gaining muscle, not fat. We change them from your data. No meal plans you'll quit by week three.
- 03
Recover
Muscle is built outside the gym.
Sleep, steps, stress and deloads, planned like training. This is the part most guys skip, and it's why they stall.
- 04
Optimize
Fine-tuning once the basics work.
Bloodwork basics, evidence-based supplements and recovery tools. Education-first, and always alongside your doctor.
The 16-week roadmap
WEEKS 01–04
Foundation
Baseline lifts, set your targets, fix sleep and protein.
WEEKS 05–10
Build
Volume goes up. Surplus goes in. The scale starts moving.
WEEKS 11–14
Push
Heaviest weeks of the program. Strength numbers peak.
WEEKS 15–16
Lock in
Consolidate gains, retest, and plan what comes next.
What's included
All of it. Built for you.
Two ways in. Fully 1:1, or a small cohort with individual targets. We'll find the right fit on the call.
Apply nowCustom training program
Written for your schedule, equipment and weak points. Updated every block.
Nutrition targets
Calories and protein set for lean gain, adjusted weekly. Eat foods you actually like.
Weekly check-ins
Send your numbers, photos and notes. Get a personal video review from me every week.
Progress tracking app
Workouts, macros, bodyweight, waist and photos in one place. See the trend, not the noise.
Form reviews
Film your lifts, get feedback. Better technique means more muscle and fewer injuries.
Direct access
Message me with questions. Replies within one business day.
Optimization layer
Recovery, sleep, bloodwork basics, supplement strategy and advanced protocols, as education only.
Life-proof adjustments
Travel, work crunch, a bad week. The plan bends so you don't fall off.
Proof
The scale goes up. The waist doesn't.
Before
Week 16
Client 02 · before
Client 02 · after
Daniel, 33
Project manager
- Bodyweight
- +11 lbs
- Waist
- −0.5 in
Four sessions a week around a 50-hour job. Fixed his protein and his sleep first.
Client 03 · before
Client 03 · after
Jordan, 26
Electrician
- Bodyweight
- +17 lbs
- Waist
- +0.5 in
Hard gainer. Was under-eating by about 600 calories a day without knowing it.
I'd lifted for three years and looked the same in every photo. Sixteen weeks in, my shirts fit different and my waist didn't move.
The check-ins kept me honest. Tyler caught things I never would have. I wasn't eating close to enough on training days.
I work 50-hour weeks. Four sessions was all I had. With the right plan, that was plenty.
On Instagram
10K+
People follow @suprfitlife for no-nonsense training. Real sessions, real food, no hype. BUILT16 is that, built for you.
Follow @suprfitlife →
Your coach
I'm Tyler.
I built my base at home with calisthenics. Push-ups, pull-ups, dips, and a lot of them. It got me lean. It didn't get me big.
So I moved into the gym and started treating muscle like a project. Progressive overload. Real food targets. Sleep I actually protect. That's the system I coach.
I'm based in BC, Canada, and I work with a small number of clients so every one gets my full attention.
FAQ
Straight answers.
How much does it cost?
It depends on the format (1:1 or small cohort) and what you need. We go through it on the call once we both know it's a fit. No hard sell. If it's not right, I'll tell you.
How much time do I need?
Four training sessions a week, about 60 minutes each. Plus around 10 minutes a day logging food and training in the app. It's built for people with real jobs.
Is 10–20 lbs in 16 weeks realistic?
For most guys who've been training but never run a real plan, yes. Where you land depends on your starting point, your training history, consistency and genetics. We track bodyweight, waist and photos every week. The goal is the scale going up while your waist stays roughly the same. No honest coach can guarantee a number, and I won't.
I'm skinny-fat. Should I cut or bulk first?
Usually neither. Most skinny-fat guys do best with a small, controlled surplus and hard progressive training. You build the muscle that changes how you look, without piling on fat. We decide after reviewing your stats and photos.
Will I get fat?
Not if we do it right. The surplus is small and we adjust it every week from your data. If your waist starts climbing faster than your lifts, we change course that week, not three months later.
Do I need a gym?
Yes. I built my base at home with calisthenics and I still rate it. But to add serious muscle in 16 weeks you need load you can add week after week. A standard commercial gym is all you need.
What's in the optimization layer?
Sleep, recovery, stress, step targets, bloodwork basics and an evidence-based supplement strategy. Once the fundamentals are working, we can talk through advanced protocols as education. I'm a coach, not a doctor. I don't diagnose, prescribe, dose or sell anything. Anything medical goes through your physician.
What's the difference between 1:1 and the cohort?
1:1 is fully individual, with direct access to me. The cohort is a small group running the same 16-week structure, with individual targets and check-ins plus group calls. We'll work out which one fits on the call.
What happens after I apply?
If you look like a good fit, you'll book a short call straight away. We'll talk about your goals, your schedule and whether BUILT16 makes sense. If it doesn't, I'll point you somewhere better.
I'm not in Canada. Can I join?
Yes. Coaching is fully online. All you need is a phone, a gym and a kitchen scale.
Sixteen weeks will pass either way.
Spend them building something. Applications take about three minutes. I read every one personally.
Apply for BUILT16