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Body Composition Assessment
The measured baseline everything else is built on.
Custom Macro Programming
Targets from measured expenditure, revised biweekly.
Performance & Training Nutrition
Fueling matched to your session structure.
Fat Loss Coaching
Structured deficits with planned breaks built in.
Competition Prep & Peak Week
Event-day preparation, rehearsed in advance.
Supplement Protocol Review
An independent audit with no commercial angle.
Included at no extra cost in both monthly packages.
Body Composition Assessment
The foundation everything else is built on. Without an accurate starting point, every subsequent number is a guess dressed up as a plan.
- 01Seven-site skinfold or scan analysisRepeatable protocol so future measurements are genuinely comparable.
- 02Circumference mappingWaist, hip, chest, arm and thigh — better trackers of composition change than the scale.
- 03Lean vs. fat mass breakdownSo we can tell whether a plateau is fat retention or lean gain.
- 0412-week trajectory projectionA realistic rate of change you can hold the programme accountable to.
Recalibrated every two weeks against real trend data.
Custom Macro Programming
Calorie and macronutrient targets calculated from measured expenditure rather than an online estimate — then revised on a fixed schedule.
- 01Training-day and rest-day splitsHigher carbohydrate where the work is, lower where it isn't.
- 02Protein distribution scheduleSpread across the day in doses that actually drive muscle protein synthesis.
- 03Meal structure and food listA framework, not a prison — built from foods you already eat.
- 04Biweekly recalibrationNumbers move when the data moves.
Keeps output high while the rest of the plan does its work.
Performance & Training Nutrition
Composition goals mean nothing if your sessions fall apart. This is the fueling layer that protects the training.
- 01Pre-, intra- and post-session intakeMatched to session duration, intensity and time of day.
- 02Carbohydrate periodizationAvailability aligned to your hardest sessions, not spread evenly out of habit.
- 03Hydration and electrolyte strategySweat-rate estimation and a practical replacement plan.
- 04Recovery-window protocolWhat to eat between two-a-days or back-to-back competition days.
The week-six plateau is scheduled, not accidental.
Fat Loss Coaching
Deficits sized to protect lean mass and training quality — with breaks planned in advance rather than improvised when motivation fails.
- 01Deficit sizing by body fat levelLeaner clients get shallower deficits. Pushing harder costs muscle.
- 02NEAT and step targetsThe single biggest hidden variable in a stalled cut.
- 03Scheduled diet breaks and refeedsPlanned ahead, not reactive.
- 04Plateau intervention protocolA defined sequence: audit, movement, recalculate, break.
Specialist work. Available standalone or inside the Elite tier.
US market rates for one-to-one nutrition coaching run $100–250 per initial consultation and $200–500 per month ongoing. Ours sit inside that range.
Three ways to work together.
No hidden add-ons. No "contact us for pricing".
Kickstart Assessment
One deep-dive session and a written plan. No ongoing commitment.
- 90-minute 1-on-1 consultation
- Full body composition assessment
- Measured expenditure & macro targets
- Written 4-week starting plan
- Supplement audit
- One follow-up email review
- Ongoing check-ins
- Biweekly recalibration
Performance Coaching
The core programme. Continuous adjustment against your real trend data.
- Everything in Kickstart
- Biweekly 1-on-1 video check-ins
- Macro recalibration every 2 weeks
- Training-day / rest-day splits
- Meal structure & food list
- Hydration & recovery protocol
- Email support, 24-hour response
- Progress dashboard & monthly report
Elite Athlete Program
For competitors and high-volume trainees working to an event deadline.
- Everything in Performance Coaching
- Weekly 1-on-1 video sessions
- Competition & peak-week protocol
- Carbohydrate periodization plan
- Travel & event-day fueling scripts
- Banned-substance supplement screening
- Direct messaging, same-day response
- Coordination with your coach or physician
Available to existing clients or as standalone bookings.
Single services, priced individually.
Follow-Up Session
A 45-minute review and plan adjustment for past clients returning after a break.
Supplement Audit Only
A 30-minute standalone review of your current stack with a written summary.
Team & Group Programmes
Squad-level nutrition education and individual targets for clubs and training groups.
What's included, what isn't.