Start here

Start here.

The form is long because everything in it goes into your plan. I come back with questions, usually the same day, and your plan arrives within 48 hours.

You

So I know who I am writing for and how to reach you.

Your plan comes to this address.

The number you use on WhatsApp.

Sex

It changes the calorie and protein numbers, which is the only reason I ask.

For your timezone and what food is easy to get.

Where you are now

Rough numbers are fine. Nothing here is a judgement.

Kilograms.

In your own words. Not "get fit": what would be different in six months.

And what happened. Knowing what did not work for you is worth more than knowing what did for somebody else.

Which are you thinking about

Not sure is a real answer. I will tell you what I think fits.

Training

What you have done, and what you can actually do each week.

Including none. That is useful information, not an embarrassing answer.

Days a week you can train

Be honest rather than ambitious. I would rather write four days you do than six you do not.

How long you have per session
Where you train

If you train at home. Dumbbells and what weights, bands, a bench, a pull up bar.

Food

Your diet gets built around what you already eat, so this part matters more than it looks.

How you eat
Meals a day that suit you
Who cooks

This decides how much a plan can ask of you.

Allergies first, then dislikes. Nothing you put here will appear on your plan.

Honestly, including the parts you would rather not write down. Your plan starts from here.

Your day

A plan that ignores your schedule is a plan you abandon in week two.

When you wake, when you work, when you get home, when you sleep.

How stressful life is at the moment
Calm
Relentless
How active your work is
Health

Answer these honestly. A yes does not stop you training; it changes how I write your plan, and it may mean speaking to your doctor first.

Has a doctor ever told you that you have a heart condition or high blood pressure
Do you get chest pain at rest, during daily activity, or when you exercise
Have you lost your balance from dizziness, or lost consciousness, in the last year
Have you been diagnosed with any other ongoing medical condition
Are you taking prescribed medication for an ongoing condition
Do you have a bone, joint or soft tissue problem that training could make worse
Has a doctor ever said you should only exercise under medical supervision

What it is, how long, and anything your doctor has told you about exercise.

Pregnancy, a recent operation, an injury you are still working around.

Before you send it

Your answers are used to write your plan and for nothing else. Privacy policy.

After you send it

What happens next.

  1. 01

    Fill in the form

    Training history, injuries, what your gym has, what you eat, your schedule and your budget.

  2. 02

    I come back with questions

    Usually the same day.

  3. 03

    Your plan arrives within 48 hours

    Diet and training together, written for you.

  4. 04

    We update it every two weeks

    You send your numbers and photos. I update the plan and tell you what changed.

Your answers are covered by the privacy policy. Health information is used to write your plan and for nothing else.