What do I do if I have questions or need help?

We encourage clients to contact us with questions or if they need help with any of our coaching services. It’s what you pay for as a client, so take advantage of it and ask us questions if you are unsure of anything! If your schedule changes, let us know so we can alter your program to give you the best results! Please note this is only for clients that purchase our coaching services.

I work unusual hours, will this still work for me?

Absolutely. We work with clients from all walks of life, and every single one of their schedules are different. We will work with you to plan the program around your schedule, to give you the best results.

What equipment will I need to be successful?

A digital food scale. Nothing fancy; just a scale that weighs food to the nearest gram.

A bodyweight scale. Again, nothing fancy, just a digital scale that will let you weigh yourself so that you can tell us what you weigh and we can adjust your program when needed.

Access to training equipment. We highly recommend you train at a powerlifting gym / well-equipped commercial gym, as the equipment there will allow you to get your best results in fat loss and muscle retention or gain. Look out for equipment like steel mace, Indian club kettlebells, etc.

Do I have to eat the same foods all the time?

Nope, we encourage our clients to eat a variety of foods both for health purposes and to prevent the diet from becoming stale. We have actively searched for as many acceptable alternatives as we could come up with, to help give our clients the best chance of being successful. Of course, if eating similar foods helps you stick to your diet, there is no harm in this either. If you have a food preference not listed that you really want to eat, ask in the discord group and you can get tons of useful tips, tricks, etc.

How strict is the diet?

During a fat loss or muscle gain phase, better adherence to the diet will yield better results, but we encourage more a balanced approach and less strictness during weight maintenance phases. When not trying to change your body composition it is healthy to enjoy food and be less focused on measuring and counting.

We hope to encourage our followers to develop a healthy relationship with food that allows them to be strict when needed in order to attain a goal but be comfortable enough to relax and enjoy food and life after that goal is achieved. We believe our programs encourage the development of this ability to balance goals and life.

On fat loss or muscle gain phases, although the clients who adhere to the temporary diet phases as close to 100% as possible do have the most striking results, this is not for everyone. Great results can still be obtained on these goal-oriented phases with less perfect adherence and we encourage people to examine trade-offs and make the decisions that are most comfortable for them.

Can I still eat foods that I like?

Absolutely! We provide a list of recommended foods and we let the clients pick their favorites from this list! During a fat-loss diet, we recommend staying away from tastier, less filling, nutrient-dense foods. These foods leave you hungrier and can increase cravings when on a fat-loss diet. There are no “bad” foods, just foods that might be best avoided on a fat-loss diet and foods that are better eaten in moderation for health.

What should I expect in the first week?

You can expect a full guide on how to get started with me, a fitness screening for your movement patterns, a daily meal tracker & habits tracking training.

Can I drink alcohol on this program?

To maximize progress, it’s recommended that you don’t drink while dieting. If you do decide to drink, do not exceed 1 – 2 drinks per week.

How does alcohol affect muscle building & recovery?

Decreases Muscle Building: Alcohol directly limits protein synthesis, otherwise known as the building of new proteins for muscle tissue.

Impairs Sleep Quality: Alcohol impairs sleep quality by increasing time spent in “light” sleep (from which we’re more likely to wake up) and decreasing time spent in “deep” sleep. Deep sleep promotes recovery much more profoundly than light sleep and missing out on it is costly.

Decreased Growth Hormone Production: Alcohol minimizes the production of growth hormone, which is released during sleep and plays a crucial role in muscle building and recovery. So, the more you drink, the more growth hormone is suppressed.

I am traveling, how do I stick to my program?

You can absolutely still work toward your goals while traveling. Do your best to utilize the hotel fridge/microwave (call ahead to inquire if present) as well as the continental breakfast to grab specific items such as fruit, oats, bagels, and peanut butter if offered.

Convenient travel snacks include whey protein, protein bars, rice cakes, turkey jerky, lean deli meat, low-fat Greek yogurt, oats, fruit, etc. Most US airports have protein shakes & make sure to make use of hotel gyms.

What happens if I miss a check-in?

Failure to fill out your daily workouts will result in your program being copied and pasted from the previous week.

Failing to send in your weekly check-in (without a legitimate reason), will result in a warning. If you receive three warnings over a 12-week period, your program will be terminated.

We’re not in business to fool around and take our job seriously. We expect the best and hold our clients to the highest possible standards.

Once you’ve made the commitment to work with us, we’re going to do everything in our power to ensure you’re successful in reaching your goals.

Refund policy

There are no refunds or exchanges on our products or services. All sales are final. No exceptions.