12 weeks, then reassessed
Twelve Week Transformation
A structured twelve week program, and a documented plan for maintaining the result afterwards.
A complete program covering training, nutrition and ongoing support from assessment through to maintenance.
Apply for a place6 of 6 places remain for October.
Approach
This is the most comprehensive option, and it suits people who would rather have the process managed than assembled themselves. Every element is planned, tracked and adjusted, and nothing is left for you to determine independently.
The program opens with a full assessment covering training history, injuries, schedule, food preferences and what has been attempted previously. That is followed by twelve weeks of structured training and nutrition, with a formal review and adjustment every week.
The final two weeks are dedicated to the handover: establishing your maintenance intake, defining the training you continue with, and preparing for periods when your schedule does not permit full adherence. That phase is the difference between a temporary result and a lasting one.
This program is less suitable if
This program is not appropriate if you are looking for a plan to be sent through with no further contact. It requires regular communication in both directions.
In practice
What a week on this program contains
A general illustration of the structure, using the usual ranges in the research. Your own week is written after the consultation and will differ in the specifics.
- Training
- Four sessions of about forty five minutes in most cases, set after the initial assessment call and revised at weeks four and eight. Every session has targets for load and repetitions, and technique is assessed on any footage you submit.
- Nutrition
- A complete setup in week one: calorie and protein targets, meal structure options that fit your existing routine, and a plan for restaurant meals and travel. Targets are adjusted weekly. Weeks eleven and twelve move intake toward maintenance.
- The weekly review
- A weekly review delivered as a call or in writing, whichever you prefer, covering the week's data and the adjustments for the week ahead. Priority direct messaging between reviews.
An example of a weekly review adjustment
Illustrative, drawn from the kind of situation that recurs on this program. Not a specific client.
- What was reported
- Week nine. Excellent adherence for eight weeks, then a week of interstate travel with no gym access, two sessions missed, and a message on the Friday saying the whole program felt lost.
- What changed
- The week was reclassified as a planned minimum week: two bodyweight sessions in the hotel room and a single nutrition rule, the protein target. Week ten resumed the full program unchanged.
- Why
- One week of reduced training does not undo eight weeks of progress; the abandonment that usually follows it does. Having a minimum version of the plan ready is the difference. This is also the week the maintenance handover starts to be discussed, because travel weeks are exactly what the maintenance plan has to survive.
Apply
Start with Twelve Week Transformation
The form takes approximately two minutes. Every application is read personally and answered within 24 hours, including in cases where I believe a different program would suit you better.
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Free resource
A practical guide to fat loss on a limited schedule
A concise guide covering the five factors that make the greatest difference when training time is limited, including what to do in the week you would normally fall off. You will also receive one short email a week on training and nutrition. One click removes you at any time.