12 Week Training & Nutrition Coaching

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12 Week Training & Nutrition Coaching
Training & Diet Questionnaire

12 Week Training & Nutrition Coaching


This is the complete package for those who want a custom made training program and custom nutrition plan. Lose fat, build muscle/strength, look good, get a set of abs, or even get motivated and be kept accountable.

This is the plan for you and I will be with you every step of the way. But before signing up I want you to understand a few things: This is my most popular program and my longest and most intensive one. We will be working one on one with each other, we will be in close contact, so I will need 100% effort and commitment from you. So please keep that in mind before you sign up.

You will be receiving a sample meal plan along with a set of macronutrients (Protein, Carbohydrates and Fat) for you to reach in your own way with your own food choices. I will also be guiding you on how to build your own meal plan with the foods you love. 

You will need to use a food scale, you will need to track your food intake and you will need to keep a food diary. It is the only way I can almost guarantee you results.

This also comes with a customized workout program tailored towards you and your goals and to bring up any weak or lagging areas you may have. The plan will come in a clearly laid out easy to read printable format that also works on smart phones so you can have it in the gym with you. Whenever progress stalls we will update your plan to break past plateaus. 

 This service lasts 12 weeks but of course you can renew this when it’s over at a discounted price.


  • All sets, reps, and rest times for each exercise.
  • Printable workouts with space to write in / log your progress
  • A cardio program (if necessary)
  • Advice on how to break through plateaus
  • Motivation when you need it
  •  Exercise selection geared towards the individual (I can work around injuries, lagging body parts or if your gym doesn’t have certain equipment)
  •  Continuous support via email or instant messenger - I encourage all my clients to contact me as much as they please and to always keep me updated. You will receive a response as soon as I can possibly reply. There is no such thing as a bad question..
  •  Supplement recommendations - what are scams and what can be usueful.  I will tell you the best supplements to use for muscle building, losing fat, pre-workout & also general health and longevity.
  •  Your own personal split of Protein, Carbohydrates and Fat tailored towards your goals and your lifestyle. I will also be giving you the amount of cardio to hit weekly if needed.
  •  Weekly updates and adjustments
  • Guidance/Advice on how to easily track your macros or get your meals in.
  • Guidance/Advice on certain protocols to help with hunger should you be cutting or how to eat more if you are trying to gain weight.
  • “Refeed Days” included for those cutting and even “Mini Cuts” for those on a bulk for optimal body composition.

Please allow 3 - 5 working days for me to properly complete your plan.