Chris Millard
Get Lean.
Feel Great.
Actually Stick To It.
I help gay men get lean, feel great, and never have to start from scratch again.
Client Results
What's Possible
"In 12 weeks I lost 12kg. My clothes fit better, my energy levels are up, and having Chris keep me accountable and guide me made all the difference."
"My clothes fit me again, I have so much more energy and confidence, and I'm back to enjoying clothes shopping. Even after finishing, I've lost another 3kg and I'm still using everything I learned every day."
"Before starting I was in a real limbo — no idea what I was doing. Now my understanding is miles apart. Chris really supports, nurtures, guides you. My life has changed completely. I am not the same person I was."
Free Guides
Free Resources
Use my free guides to skip the guesswork and get started. Each one opens directly — no sign-up, no faff.
Free PDF
Your First 4 Weeks in the Gym
If you've never really trained before — or you have but never quite knew what you were doing — this tells you exactly what to do for your first four weeks.
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Free PDF
Why You Keep Stopping and Starting
The reason you restart every few weeks isn't willpower. This guide breaks down what's actually going on and how to finally break the cycle.
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Free PDF
My Nutrition Framework (No Tracking)
I don't make my clients track every calorie. This is how I actually approach food — practical, flexible, and something you can genuinely stick to.
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Free PDF
How to Actually Be Consistent
Five things I see in clients who get results and keep them — versus the ones who keep starting over. Useful wherever you're at right now.
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Free PDF · For Gay Men
The Gym Anxiety Guide for Gay Men
Being a gay man in the gym comes with its own specific kind of pressure — the comparisons, the self-consciousness, the feeling you don't belong. This covers what that looks like and how to actually deal with it.
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All guides are completely free. Links go live soon.
Work With Me
Ready When You Are
- Work out why things haven't stuck before
- Get clear on exactly what to do first
- See if coaching is the right fit for you
- 100% free — no obligation whatsoever