How we work

The plan is the easy part

Anyone can send you a PDF. What decides the result is what happens in the weeks after: who reads your check-ins, how fast a bad week gets caught, and whether the plan bends when your life does.

Intake, before any plan exists

Not a form that spits out a template. A conversation about the week you actually have.

-Your shift pattern, commute and the hours you are genuinely awake
-Food you will not give up, and food you will not cook
-Injuries, medication, and anything a doctor has already flagged
-What went wrong the last two times you tried

A plan built around that, not around a template

Meals anchored to your clock, training fitted to the days your roster actually allows.

-Calories and protein set for you, then written into real meals
-Every meal is food you already eat, in portions you can repeat
-Training split shaped to your week, not a generic four-day plan
-Substitutions built in from day one, because life happens

Daily check-ins, read by me

Weight, meals, water and workouts logged in the app. I read them the same day, not at the end of the month.

-Under a minute to log, because a long form is a form you skip
-Meals photographed when it helps, so we are discussing real plates
-WhatsApp for everything that does not fit a form
-No assistant, no chatbot. Me.

Weekly review against the right metric

The scale is one number and often the slowest. We look at what predicts it.

-Sessions finished, meals logged, sleep, energy, strength
-Trend across weeks, never a single morning
-Honest read when a week goes badly, no pretending it did not

Adjustment, on a date and not on a whim

A plan that never changes is a PDF. Every change here is deliberate and explained.

-Calories stepped on a planned date, not reactively
-Protein held while calories come down
-Food swapped the moment something is not working or not available
-Blood work requested when a marker needs watching

What it looks like in practice

Three clients. Three different problems.

Not three people who needed the same plan. No names and no faces. Every figure below is a logged weigh-in, a logged session, or a message they sent me.

Client one / permanent night shift

The problem

She works nights. Every plan assumed she did not.

-Shift runs 9 pm to 6 am. Sleeps at 4 am, wakes at noon.
-A cholesterol concern flagged at intake.
-Previous plans put breakfast at 8 am, a time she is asleep.
-Eating whatever the canteen had at 3 am.

What we changed

We moved the food, not her life

+Biggest meal anchored before the shift rather than after it
+Protein planned into the small hours so 3 am was not a decision
+1650 kcal and 115 g protein, fully vegetarian
+A six-day split bent around the roster instead of fixed gym days
+Nutrition built around the cholesterol concern as the priority

What happened

87.6 kg to 78.5 kg in 12 weeks

Fortnightly averages across 58 weigh-ins, not selected mornings. She was also walking 12 to 15 thousand steps a day.

Sessions logged

Weigh-ins

Leg press

20 to 50 kg

over 12 sessions

Not at all feeling that I am on any kind of diet. It is just now I know what to eat and how much. And that feels amazing.
Week 2 check-in. Shared with permission, name withheld.

Client two / desk job, US hours

The problem

The scale did nothing for six weeks

-Desk job on US hours, so lunch lands at 2 am.
-PCOS, and an iron deficiency her doctor had already prescribed tablets for.
-Doing everything right and watching the number refuse to move.
-About to conclude it was not working.

What we changed

We changed what we were measuring

+1600 kcal and 90 g protein, built from food she already ate
+Iron timed with vitamin C mid-afternoon, away from tea and dairy
+Physician referral for the iron rather than a supplement guess
+Training scheduled at 6 pm, the one slot her day actually had
+Weekly review pointed at sessions and meals logged, not weight

What happened

Flat for six weeks, then it moved

Six weeks of nothing, then it caught up. That is the normal shape of it, and the reason most people quit in week three.

Workouts finished

in 10 weeks

Meals logged

116

47 different ones

Weigh-ins

she never stopped

I was feeling a little disappointed because of the scale, so it is nice to hear that I am making progress.
Week 2 check-in. Shared with permission, name withheld.

Client three / night shift, in progress

The problem

A stop-start year, and a fixed date coming

-Night shift: awake at 1:45 pm, asleep at 5 am.
-Down, then life happened, then back up. Twice.
-A date in December she has to be ready for.
-Every previous attempt was a crash, then a rebound.

What we changed

Staged, not slashed

+Her whole day mapped: gym at 4 pm, lunch at 10:30 pm, dinner at 4 am
+1475 kcal now, stepping to 1425 on a planned date
+Protein held at 110 g the entire way down
+Greek yogurt at least four days a week, fruit salad no more than two
+Cucumber, vegetable soup, lemon water and green tea: unlimited, any hour

What happened

In progress, and getting stronger

Machine high row20 to 35 kg

Chest supported row30 to 40 kg

Hack squat30 to 40 kg

No before and after here yet. The plan is public before either of us knows how it ends, and the result gets published either way.

Same coach. Three different answers.

-The problem was timing. We moved the food around the shift.
-The problem was the metric. We changed what we measured.
-The problem was the rebound. We staged it instead of crashing it.

If one plan worked for all three of these people unchanged, it was never built for any of them.

Client figures come from the coaching app: bodyweight is a fortnightly average of daily weigh-ins, and session and meal counts are logged entries. Quotes are verbatim check-in messages, shared with permission and with names withheld. Results vary with individual effort, consistency and adherence.

Apply for coaching

Intake, before any plan exists

Not a form that spits out a template. A conversation about the week you actually have.

-Your shift pattern, commute and the hours you are genuinely awake

-Food you will not give up, and food you will not cook

-Injuries, medication, and anything a doctor has already flagged

-What went wrong the last two times you tried

A plan built around that, not around a template

Meals anchored to your clock, training fitted to the days your roster actually allows.

-Calories and protein set for you, then written into real meals

-Every meal is food you already eat, in portions you can repeat

-Training split shaped to your week, not a generic four-day plan

-Substitutions built in from day one, because life happens

Daily check-ins, read by me

Weight, meals, water and workouts logged in the app. I read them the same day, not at the end of the month.

-Under a minute to log, because a long form is a form you skip

-Meals photographed when it helps, so we are discussing real plates

-WhatsApp for everything that does not fit a form

-No assistant, no chatbot. Me.