Built For Your
Goals — Not
A Template.
A custom nutrition plan written for your body, your schedule, and the physique you're chasing. Weekly check-ins keep the plan honest and moving forward — no cookie-cutter macros, no generic PDFs.
Heads up: please attach 3 progress photos — front, side & back — to your intake email.
Real Coaching. Not a PDF.
Most "nutrition plans" you'll find online are recycled macro splits with a stock photo of chicken and rice on the cover. That's not what this is. Every client I take on gets a plan I write personally — from calories and macros down to meal structure, training-day adjustments, and the small habits that decide whether you actually stick with it.
I'll ask about your schedule, your food preferences, your training, your sleep, and your history with diets. Then we build something you can actually run for the next 12+ weeks — and adjust it together every single week.
Goal-Specific Plan
Fat loss, muscle gain, or recomposition — calories and macros are calculated from your body data, activity, and target date.
Custom Meal Structure
Meals built around foods you actually eat. Prep-friendly options, eating-out swaps, and training-day carb timing.
Weekly Check-Ins
Every 7 days we review weight, measurements, energy, sleep, hunger, and training — then adjust the plan so progress never stalls.
How Coaching Actually Runs
Intake Call
We talk through your goals, history, medical notes, food preferences, training, sleep, and schedule. Nothing generic — this is where the plan starts.
Custom Build
Within 48 hours you receive your plan: calories, macros, meal structure, food swaps, hydration, training-day adjustments, and non-negotiables.
Weekly Check-In
Every week you send weight average, photos, measurements, energy, hunger, sleep, and training notes. I respond with a written update and adjustments.
Adjust & Push
As you adapt we pivot: refeed days, diet breaks, mini-cuts, or a lean bulk. The plan evolves with you until the goal is hit — then we lock it in.
Everything You Need. Nothing You Don't.
Your plan is a single, easy-to-follow document you can pull up on your phone at any meal. No confusing spreadsheets. No 40-page e-book. Just what to eat, how much, and when.
- Personal calorie & macro targets (protein / carbs / fats)
- Training day vs. rest day macro splits
- Meal structure & example meal templates
- Food swap list for eating out & travel
- Hydration, sodium & electrolyte guidance
- Cardio & step targets tied to your phase
- Supplement recommendations (only what's needed)
- Sleep & recovery protocol
- Refeed / diet break schedule
- Progress-tracking template & weekly check-in form
Where The Real Work Happens
A plan is only as good as the adjustments made along the way. Every week you send a short check-in and I write back a detailed response with your next 7 days.
What You Send Me
- • 7-day weight average (weigh daily, average out)
- • Front / side / back progress photos
- • Waist / hip / arm measurements
- • Training performance notes (lifts, reps, energy)
- • Sleep, hunger, mood, digestion (1–10 scale)
- • Compliance % — honesty is required, not judged
What You Get Back
- • A written breakdown of the past week's data
- • Adjusted calories, macros, or cardio if needed
- • Training / recovery feedback
- • Answers to any questions you sent me
- • Your focus & non-negotiables for the next 7 days
- • Direct message access between check-ins
Serious About The Result?
Fat Loss
Drop body fat without destroying your metabolism. Sustainable deficit, high protein, protected muscle mass.
Muscle Gain
Lean bulk with minimal fat gain. Calorie targets that grow with you and training-day carb timing that actually fuels sessions.
Recomposition
Lose fat and build muscle simultaneously. Aggressive on training, patient on scale weight — this one takes discipline.
One Plan. Everything Included.
No tiers, no upsells, no confusing add-ons. Full-service coaching — nutrition, training, and direct access to me — for one flat monthly rate.
Billed monthly · 12-week minimum recommended
- Custom nutrition plan built for your goals
- Personalized workout programming
- Weekly check-ins with written feedback
- Ongoing macro & calorie adjustments
- Training-day carb timing & meal structure
- Supplement & recovery guidance
- Direct message access between check-ins
- Progress tracking & measurement reviews
- Lifestyle, sleep & habit coaching
Secure card checkout via Square · PayPal invoice available · Debit & Credit accepted
What I Expect From You
I put real work into every plan I write. In exchange I ask for the same on your end. If you're all-in, we'll get you there.
Common Questions
Do I have to eat chicken and rice every day?
No. Your plan is built around foods you already like. If you hate broccoli, we don't use broccoli. The whole point is that it's sustainable.
What if I travel or eat out a lot?
That's factored in. You'll get a food-swap list, restaurant guidance, and travel-day macro structures. Coaching adapts to your life, not the other way around.
How fast will I see results?
Most clients see visible change inside 3–4 weeks and meaningful change by week 8. Real transformations take a 12–16 week block — that's the minimum I recommend committing to.
Do I need to count macros forever?
No. Tracking is a tool, not a lifestyle. Once you've built the habits and know your foods, we transition you off tracking with maintenance protocols.
How do we communicate between check-ins?
Email or Telegram — whichever you prefer. Questions are answered within 24 hours on weekdays.
Ready To Start?
Send me an email with your goals and a little about where you're at. I'll get back to you within 24 hours to set up your intake and get your plan built.
riverside.checkout@gmail.com