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Fitness coaching for men over 40

I Spent 15 Years Testing the Solum System on My Own Body So You Do Not Have To

At thirty five, I was a man no one would look twice at in a crowd. Over the next fifteen years, testing every detail on my own body, I built the Solum system, the foundation everything else stands on. Not training first, but nutrition, sleep, and recovery. Only once the body is ready to absorb it, training is added. Skip that order and you spend months in the gym for nothing. This is not theory. It is fifteen years of real testing, and it is the same method I now run with clients.

  • Start today, No gym membership and No equipment needed
  • The first 10 days are nutrition, not a training plan
  • Proven on my own body for 15 years, and now on hundreds of clients
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Tomas Pivoras, Founder Watch the introduction · 3:59
Foundation first  ·  Progress follows  ·  Foundation first  ·  Progress follows  · 
Foundation first  ·  Progress follows  ·  Foundation first  ·  Progress follows  · 
A Solum plate seen from above: a palm-sized portion of protein, half the plate vegetables, a fist of rice.
A body composition readout part-way through a measurement.
100+ Clients coached through it
Tomas outdoors in everyday clothes, carrying something heavy.
15+ Years I have run this method on myself
About Solum

You Do Not Need More Discipline, You Need the Right Order

I am not gifted. No special genetics, no shortcuts. I am a normal man, just like you. What changed everything was not working harder, it was working in the right order. Fix the food. Fix the sleep. Measure what changes. Then add training once the body can actually recover from it. Skip a step and you are not stronger, only tired.

That order is Solum, the Latin word for foundation. I built it on an ordinary body like yours and have run it for fifteen years since. If your foundation is not right, nothing you build on top of it holds.

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The Problem

Your Body Stopped Forgiving You

In your twenties, you could eat badly, sleep five hours, train hard, and still make progress. Your body forgave the mistakes. After forty, that forgiveness is gone. The same habits that once worked now quietly work against you.

Nothing is broken. Your body just needs structure now, the kind it used to let you skip. That structure is what Solum gives you.

A man at a laptop late in the working day, visibly tired.
HabitAt 25After 40
Eat late, sleep badlyGot away with itCosts you the next day
Skip proteinHeld muscle anywayLoses muscle quietly
Train hard, recover littleAdapted fastAccumulates fatigue
Guess instead of measureProgress hid the errorsErrors compound
The system

More Energy. A Body That Works.

Six parts, always in the same order, because the order is what makes them work. Fix one on its own and it slips back. Fix them in sequence, and each one holds the next in place.

Get My Free Plan
Part 01
Nutrition Foundation

Everything starts here, because nothing else works without it. You get a daily calorie target, protein set per kilo of bodyweight (1.9 g/kg for men, 1.7 g/kg for women), fats at 1 g/kg, and carbohydrates from what is left, then a daily rhythm built around it, because a late dinner costs you the next morning.

  • Individual calorie and macro target
  • Food list: what to include, what to reduce
  • Meal timing and a steady daily rhythm
  • Menu planning where you want it
  • Allergies and intolerances accounted for
Part 02
Blood Marker Review

If you already have blood work, I read it alongside your body data, the full picture, never one number on its own. This is not a diagnosis, and anything unusual is sent back to your doctor.

Part 03
Body Composition

Muscle mass, fat mass, visceral fat, waist, and bone mass, measured on a schedule. Scale weight alone is the noisiest number you own.

Part 04
Supplements

Reviewed only after your food is measured, and only where the food genuinely falls short. Most people need far less than they are sold.

Part 05
Training

Enters once you can recover from it. Built for function, strength, mobility, and keeping the muscle you have, not for exhausting you.

Part 06
Monitoring & Adjustment

Fifteen metrics, reviewed weekly. One change at a time, and only when the data says so.

Weight trendWaistEnergy 1–10 Sleep qualityProtein hitWater StepsMuscle massFat mass Visceral fatBone massAdherence Blood markersWellbeingProgress photos
How it works

What Actually Happens

No mystery, no complicated onboarding. This is the exact sequence every client goes through with me, no matter their starting point. The free ten day plan is the first ten days of it, so you can run the opening phase yourself before deciding anything.

Tomas part-way through a client weekly review.
How a weekly review works Watch the walkthrough · 1:24
Week 0 · Baseline

Measure before changing anything

Weight, waist, body composition, and an energy score from one to ten, morning, afternoon and evening. You cannot tell what worked without a starting line.

Weeks 1–2 · Food

Fix the plate — not the gym

Your calorie and macro targets, your food list, and the free ten day reset, which is where this phase starts. Nothing about training changes yet.

Weeks 3–6 · Rhythm

Stabilise sleep and timing

Meal timing, an evening cut-off, hydration, steps. A weekly check-in against the same numbers you started with.

Week 6 onward · Load

Add training you can recover from

Only once energy and sleep have held steady for two weeks, which is why the first six weeks carry no training at all. Then one variable changes at a time, reviewed every week.

Our standard

What We Will Never Sell You

Every item on this list makes a programme easier to sell, and harder to actually work. If you are looking for any of these, Solum is not for you, and I would rather tell you that upfront than take your money.

  • A crash diet, or any plan under 1,200 calories a day
  • A promise of exact kilos lost by an exact date
  • Supplements pushed on you before your food has even been measured
  • Training assigned before your sleep and nutrition are stable
  • Before and after photos used as the only proof it works
  • Anything called a detox, a hack, or a secret
Based on science

Nothing Here Is Guesswork

Structure only works if you can prove it is working. Two things tell us whether it is, what your body is doing on the outside, and what your blood says on the inside. We track both, and for the second, we bring in people more qualified than us to read it.

This is exactly how I have run my own fifteen year experiment. I do not go by how I feel, or by a number on a bathroom scale. I go by data, tracked daily, across more than fifty science-based metrics, and reviewed weekly like clockwork.

Measure the Body, Not Just the Weight

Weight on a bathroom scale hides almost everything that matters. You track body composition, muscle broken down by body part, resting metrics, and one health score you can watch move week to week, on the same Hume ecosystem, the Hume Body Pod and Hume Band, that I have run on myself for years. You cannot improve what you are not actually seeing.

  • Muscle and fat, broken down by body part
  • Resting heart rate and daily vitals
  • One health score, tracked over time
The Hume kit

Included with Level 3, bought for you and yours to keep.

The Hume Body Pod with its handle and the Hume Band, beside the body composition app on a phone.

Your Blood, Read by Licensed Doctors

We are not doctors, and we do not pretend to be. For every serious question, we work with medical professionals holding active licenses in both the US and Europe. When Solum builds your nutrition and supplement plan, our partner doctors are part of that process, so what you get is guidance built on what your body actually shows, not guesswork.

US-licensed partners EU-licensed partners
  1. 1
    You send your bloodwork

    Upload a recent panel, or we tell you exactly which markers to ask your clinic for.

  2. 2
    A licensed doctor reads it

    We work only with partner doctors and clinics holding valid medical licenses in the US and the EU.

  3. 3
    You get exact recommendations

    Which supplements are worth taking, which are not, and how your plan should change, so you are never guessing at what your body actually needs.

Tomas standing on the body composition pod, holding the handles, mid-measurement.
Hands gripping the analyser handles, wrist band in shot.
Bare feet on the body composition pod.
My story

I Built This on Myself First

I was overweight, low on energy, and far from the shape I wanted to live in. I had reached the point where something had to change.

What I built was not a crash diet or a punishment plan. It was a sequence, structure the food, fix the daily rhythm, measure what moves, add training last. Within one year, I had rebuilt my condition. In the fifteen years since, tracked across more than fifty science-based metrics, I have held it and kept improving, without ever putting my body under constant stress.

Fifteen years ago my metabolic age matched my real one. Today, at 50, it reads 37. My body has aged two years in fifteen. Not luck. Not genetics. The Solum system, day after day. If you think it is too late to start, this is proof that it is not.

Tomas Pivoras, SOLUM

Tomas at 35, before the system.
Age 35
Tomas at 50, shot from the same distance and angle as the earlier photograph.
Age 50
My numbers today, at 50 · updated August 2026
37Metabolic age
12%Body fat
<5Visceral fat
1

Your details

Six answers. Nothing is sent anywhere yet.

2

Your targets

Calories, protein, fats and carbohydrates for a normal day.

Fill in step one and press Calculate My Targets.

3

The ten day plan

Sent to your inbox with your targets. Free.

Solum 10 Day Energy Reset
  • A meal plan for all ten days
  • Eight daily rules and one shopping list
  • Energy score sheet for days 1, 5 and 10

You score your own energy 1–10 on day 1, 5 and 10. The target is a 20% rise on your personal scale, a self-assessment, not a medical measurement.

Personal coaching

Coaching for Men Over 40

Start free with the ten day plan. Move up only when you want more of my time on it.

Level 1

Foundation Reset

€49one-time

Best for: you want to run it yourself, with me on hand when something does not make sense.

Get Level 1
Everything included:
  • Calorie and macro targets
  • The 10 day energy reset
  • Food list, include and reduce
  • Energy self-assessment sheet
  • Shopping list
  • Message me your questions for 30 days, answered by me personally
Most people start here
Level 2

Structured Progress

€149per month

Best for: you have tried plans before and they stopped working the moment nobody was watching.

Start Level 2
Everything in Level 1, plus:
  • A nutrition plan I write around your life
  • Weekly progress review with me
  • Body composition tracked
  • Supplement guidance from me, where food falls short
  • Training structure I set once you are ready
Most hands-on
Level 3

Complete Ecosystem

€390per month

Best for: you want the whole thing handled and you want it handled by me personally.

Start Level 3
Everything in Level 2, plus:
  • Menus I write for you by hand
  • I read your blood markers alongside your body data
  • The Hume Body Pod and Hume Band, bought for you and yours to keep, tracking visceral fat and bone mass
  • A training programme I build for you
  • Regular one-to-one calls with me
Reviews

The First Thing That Comes Back Is Your Energy

A Solum client in ordinary life, away from any gym.

"The first thing that changed was the 3pm crash. It just stopped. I hadn't touched a gym at that point, I'd only moved protein to breakfast and stopped eating at 10pm."

Client, 54

Level 2 · 4 months

"I'd done three programmes before this. This was the first one that told me to stop training for six weeks. That sounded wrong, and it was the thing that finally worked."

Client, 48

Level 3 · 8 months

A Solum client photographed in ordinary life.
A Solum client photographed in ordinary life.

"My weight moved about four kilos in five months, which sounds like nothing. My waist went down seven centimetres and my visceral fat dropped three points. That's the number he actually cared about."

Client, 61

Level 2 · 5 months

Tomas mid-conversation, looking at the camera.
Contact

Tell Me Where You Are Now

Five questions, two minutes. I read every one myself and reply within two working days, including when the answer is that Solum is not the right fit for you.

1About you 2Your goals
Do I need a gym?

Not to start. The free ten day plan asks for no training whatsoever, and in coaching it stays off the table for the first six weeks in most cases. Those six weeks are food, sleep and daily rhythm. Training is added once your energy and sleep have been stable for two weeks, and when it is added, it is built around what you have access to.

Is this a diet?

No. There is no forbidden-food list you follow forever and no plan below 1,200 kcal. You get a calorie and macro target, and a structure for hitting it, three meals, one planned snack, protein in each. The ten day reset is stricter on purpose, because ten days of clarity tells you which foods were actually costing you energy.

How much weight will I lose?

Solum does not promise a number by a date. Scale weight is the least useful measurement on the list, it moves with water, food volume and time of day. What gets tracked instead is waist, body composition, visceral fat and energy. It is normal for the scale to barely move while the waist drops several centimetres.

What actually happens in the first ten days?

You score your energy 1–10 on day 1, follow eight daily rules, protein in every main meal, vegetables twice a day, one clean carbohydrate per meal, no alcohol, no sugar drinks, last big meal three hours before bed, 2–2.5 litres of water, then score again on day 5 and day 10. The target is a 20% rise on your own scale. It is a self-assessment, not a clinical measurement. Those ten days are the same opening phase coached clients run, which is why you can do them free and on your own.

Can I start on Level 3 straight away?

Yes. Every level is a direct purchase. Level 3 involves menu planning I write by hand and regular one-to-one calls, so the number of people I can carry at once is limited, and if it fills up you will see that here rather than find out afterwards. If you are unsure whether Level 3 or Level 2 fits, send the form first and I will tell you honestly, including when Level 2 would serve you just as well.

Do you review blood work?

At Level 3, and only from results you already have. I use them as one more input for nutrition, supplement and recovery decisions, never as a diagnosis. I do not order tests or interpret them medically, and anything unusual goes straight back to your doctor.

What about supplements?

I recommend nothing until your food has been measured for at least a few weeks, and then only where the food genuinely falls short. I do not sell supplements, so I have no reason to suggest more of them than you need.

I am over 60. Is this still for me?

Yes. The sequence is the same and the starting point is your current condition, not your age. If anything the case for protecting muscle and protecting sleep gets stronger, not weaker.

Instagram

Follow the Daily Work

Short clips on food, sleep and training after 40. No shouting, no empty promises, just what I am testing that week.

#gymafter50 #longevity #gymafter50 #longevity #gymafter50 #longevity #gymafter50 #longevity
Track  ·  Review  ·  Adjust  ·  Track  ·  Review  ·  Adjust  ·  
Track  ·  Review  ·  Adjust  ·  Track  ·  Review  ·  Adjust  ·