Online 1:1 coaching
Training, nutrition, and daily rhythm built for your body and adjusted every week, by a coach who reads every check-in himself. Online, wherever you train.
Inside the coaching
These are the real sheets my clients run: the training program they log every session, and the check-in they send me every week. Click through them.
Four real client sheets. Click a tab to open each one.
| Exercise | Sets × Reps | RIR | Rest | W1 | W2 | W3 | W4 | W5 | W6 |
|---|
Log your working weight each week in W1 to W6. Reps stay steady, RIR falls, weight climbs. The seeded lift is an example; clients clear it and log their own.
Fill the shaded cells each week. Grey text is only an example, type over it. Rating cells have a dropdown, just pick your number. Honesty is the whole point.
Your six months at a glance. Down and steady on weight, up and to the right on the ratings.
| Week | Date | Weight | Energy | Sleep hrs | Sleep score | Nutrition | Steps | Routine | Notes |
|---|---|---|---|---|---|---|---|---|---|
| 1 | 03/01 | 198 | 6 | 6.8 | 82 | 7 | 7,500 | 4/7 | Getting started |
| 2 | 03/08 | 196 | 6 | 7.0 | 84 | 7 | 7,900 | 5/7 | Settling in |
| 3 | 03/15 | 195 | 7 | 7.1 | 86 | 8 | 8,200 | 5/7 | Momentum |
| 4 | 03/22 | 193 | 7 | 7.3 | 88 | 8 | 8,600 | 6/7 | Strong week |
| 5 | 03/29 | 192 | 8 | 7.4 | 90 | 9 | 9,000 | 6/7 | Dialed |
| 6 | 04/05 | 190 | 8 | 7.5 | 91 | 9 | 9,300 | 7/7 | Best week yet |
Sample rows from the template, there so the charts have something to draw. Clients clear them and log their own.
Upper / Lower runs four fixed days, best for a steady schedule and the cleanest progression tracking. The Bodypart Split runs one focus a day and flexes: two on, one off, or train by feel and rest when you're beat up.
Six to nine hard sets for a muscle in a session. Start the block low, add the optional movement as the weeks climb toward nine. Past nine buys fatigue, not growth.
Four to six week blocks. Reps stay steady, effort climbs: start around 3 reps in reserve and add just enough weight each week as RIR falls to 0 or 1.
On any leg day, calves go first: standing calf raise, five sets of twenty to thirty. The muscle everyone leaves for last gets your best effort here.
A press to build it, a pec-deck fly to shape it, a decline press or dips to burn it out. Always in that order.
Compounds get 2.5 to 3 minutes, full recovery. Isolation stays tight at 45 to 90 seconds. Muscle over momentum.
Every fifth or sixth week, drop the optional movements and run only the base lifts at 4 to 5 RIR. You bank recovery and come back stronger.
Zone 2, two to three times a week, 20 to 30 minutes at a conversational pace. One short HIIT only if recovery allows. Daily steps do most of the work.
Structure borrows from Renaissance Periodization's volume-landmark model (Israetel), tuned lean on purpose. The principles are theirs; the restraint is the point.
Bodyweight, photos, training notes, sleep. I review it and update your sheet, so next week reflects this one.
Stuck on a lift, eating out, traveling, sore somewhere new. Message me instead of guessing.
Your intake call, then calls when the work calls for them. Send lift videos and I'll review your form.
Real food, real kitchen
Diet and nutrition
Every nutrition plan I write is built for one person: your body, your goal, your schedule, and the food you actually like eating. Then it moves with you, check-in by check-in.
The approaches I work with
Calorie and macro targets with full food freedom inside them. The most precise way to learn your body.
Protein at every meal, carbs placed around training. The default for building or keeping muscle.
Carbs down, fats up. For people who feel and eat better that way, never forced on anyone.
Fasting windows like 16:8 that make the day simpler. A tool for structure, not magic.
Fully doable while training hard. We plan protein and the nutrients plants run short on.
More carbs on hard training days, fewer on rest days. For lifters chasing the last few percent.
Most of these work. The right one is the one you'll still be running in six months, so we pick it together on your intake call.
The style changes from person to person. These don't. Each one is set to your numbers and grounded in published sports nutrition research.
A deficit, maintenance, or a surplus. Fat loss is paced at roughly 0.5 to 1% of bodyweight a week so you keep the muscle you've built.
Helms et al., 20141.4 to 2.0 g per kg of bodyweight a day as the floor for people who train, and more while dieting to protect lean mass.
ISSN, 2017Three to four meals with about 0.25 g per kg each, roughly 20 to 40 g, instead of one big dinner.
ISSN, 2017Usually 20 to 35% of calories, for hormones, joints, and meals that actually keep you full.
National Academies AMDRScaled to how hard and how often you train, and placed around your sessions where they do the most work.
ISSN, 2017About 14 g for every 1,000 calories, from fruit, vegetables, legumes, and whole grains. Digestion and fullness depend on it.
Dietary Guidelines for AmericansAround 3.7 L of total water a day for men and 2.7 L for women from food and drink, more when you train hard or it's hot.
National AcademiesColor on the plate before pills in the cabinet. Supplements fill real gaps, and I'll tell you straight which ones are worth it.
Supplement industry backgroundYour weekly check-in already tracks the signals that matter. When they move, the plan moves with them, in small steps, so we always know what caused what.
What I watch every week
What can change
An illustration, not a prescription. Your phases, lengths, and numbers come from your goal and your check-ins. Planned breaks at maintenance have been shown to improve fat-loss efficiency compared with dieting straight through (Byrne et al., 2018).
Coaching, not medical care. If you have a medical condition, an eating disorder history, or take medication that affects appetite or blood sugar, we clear the plan with your doctor first.
How it starts
Two minutes. Tell me where you are and what you want to change. I read every one myself.
A video call to find the real goal under the one you say out loud. Training history, schedule, food, sleep, injuries.
Training, nutrition, and supplements built for you, in Google Sheets and Docs you keep for good.
You send your numbers, photos, and notes. I adjust the plan. WhatsApp me in between.
18 years under the bar
Your coach
I used to buy every supplement and chase every routine, anything that promised to move the needle. I had the body. I had the discipline. And I was still hollow, still reactive, still losing my temper with the woman I love most.
Then it landed on me: the outside was only ever going to reflect what I hadn't fixed on the inside. When I stopped outsourcing my progress to the next product and started doing the work, everything realigned. My training. My marriage. My energy.
I'm not here to hand you another plan and disappear. I'll give you the tools, stay close while you learn them, then get out of your way.
of training. I've run the programs you're thinking about and I know where each one breaks.
A supplement industry background means straight answers on what's worth your money.
The flagship · Six months
The Conscious Gentleman is six months, one on one, on the body and the man running it. The muscle was never the goal. Build the man underneath and the body becomes the receipt.
Program targets, not guarantees. Your numbers are set on the intake call.
Packages
Every package starts with an application. I only take people I'm sure I can help, so spots stay limited.
Plan only
For people who train consistently and want the right plan to run on their own.
Coaching
For people who want accountability and a plan that moves with them every week.
Six months · 1:1
FlagshipFor men ready to change the body and the man running it.
Investment is covered on your intake call, once I know what you need. Not sure which fits? Apply and pick "Not sure yet."
Questions
No. The Conscious Gentleman is built for men. The Blueprint and 1:1 Coaching are for anyone ready to do the work.
A commercial gym gets the most out of the program. Home setups work too. Tell me what you have and I'll program around it.
You get calorie and macro targets plus a meal framework you fill with food you actually like. Rigid meal plans get quit. This one gets learned.
Good, tell me on your application. Vegetarian, dairy-free, long work shifts, whatever it is. The plan gets built around it.
Once a week you send bodyweight, progress photos, training notes, and how you slept. I review it, update your sheet, and reply on WhatsApp.
I'll program around old injuries and work alongside what your physio says. I'm not a medical provider, so anything new or acute needs a doctor first.
It depends on the package and what you actually need. We cover investment on your call, once I know your goal, so every number you hear fits your situation.
Yes, for The Conscious Gentleman. We'll set it up on your call.
I read every application myself. If it looks like a fit, I'll email you to book your intake call.
Apply
Two minutes. Answer honestly. Your answers tell me most of what I need to know.