Welcome. Genuinely glad you're here.

I know this isn't a small decision. A lot of people sit on it for months. You didn't, that already tells me something about you.

Here's what this is. It's not a cookie-cutter program. I'm not going to send you something I've sent to 50 other people and call it personalised. Everything I build for you is based on your schedule, your body, your goal, and I stay across it the whole time we work together.

What that means is I need things from you too. Honest check-ins. Real data. Messages when something's not working. I can't coach what I can't see.

Why this library exists

Most coaching relationships spend the first few weeks on education that could've been done upfront. I'd rather you arrive already knowing the basics, how to track food, how to weigh yourself, what the check-ins look like, so that from day one we're talking about your specific situation, not the fundamentals.

This isn't homework. It's context. Work through it at your own pace and come back to it whenever you need it.

What I need from you

The people who get the best results from working with me are not the most naturally gifted. They're the most consistent, and they tell me when things aren't going right instead of going quiet.

Be that person. That's genuinely all I'm asking.

Response times

I reply to messages same day. If you send something late at night you'll hear back in the morning. I'm not going to leave you waiting days for an answer, that's not what you paid for.

How to contact me

Through the app for anything training or nutrition related, keeps everything in one place. For anything urgent or if you just want a quick back-and-forth, message me directly on the contact you've been given.

Check-ins

Weekly. I'll send you a check-in form, you fill it out, I review it and come back to you with feedback and any program adjustments. This is the most important thing we do each week. Don't skip it.

What I need from you

• Honest data. If you had a bad week, tell me. I can't fix what I don't know about.
• Actual numbers. Log your food, weigh yourself, take your photos. The more I can see, the better I can coach.
• Communication. If something's not working, a meal, an exercise, your schedule, say so. Don't just stop doing it and hope I don't notice.

What you can expect from me

• A program built for you, not copied from someone else.
• Adjustments when things aren't working.
• Straight feedback. I'll tell you what I actually think, not what you want to hear.
• Availability. I'm not going to disappear between check-ins.

Time zones

I'm based in Bangkok. If you're in a different time zone there might be a few hours between messages, but you'll always hear back the same day.

Work through these before your program lands. Tick each one off as you go.

Step 1: Download and sign up

Download the app and create your account using the email address you signed up with. If you run into issues, message me directly.

Step 2: Complete your profile

Add your height, current weight, and date of birth. This information feeds into how I set your targets, be accurate.

Step 3: Find your program

Once I've built it, your program appears in the app automatically. You'll get a notification when it's ready. This takes up to four days from when your onboarding form comes through.

Step 4: Logging a session

Open the workout and work through each exercise in order. Log your sets, reps, and the weight you used. Be accurate, this is exactly how I track your progress week to week and know when to increase the load.

Step 5: Leaving notes

If something doesn't feel right, an exercise is aggravating something, you couldn't complete a set, the weight felt too light, leave a note on that exercise. I check these as part of your weekly review.

Step 6: Messaging

You can message me directly through the app. For quick questions this is the easiest way to reach me and keeps everything in one thread.

Read these once. Then actually follow them. The clients who do get results. The ones who don't, don't.

Check-ins happen every week. This is non-negotiable, it's the main way I track what's happening and make adjustments to your program.

What to send

• Your weekly average weight
• Progress photos, front, side, back
• Your check-in form answers

What the form asks

• How was adherence this week, training and nutrition?
• Anything that got in the way?
• How are energy levels and sleep?
• How is the training feeling, too easy, about right, too hard?
• Any questions or things I should know about?

What I do with it

I review every check-in same day. You'll get written feedback on what's working, what to adjust, and any changes to your program. If something needs a proper conversation, I'll reach out directly.

If you miss one

Let me know in advance if you can. If life just got away from you, send it late, a late check-in is always better than no check-in. If you disappear for two weeks with no communication, that's when things stall.

Everything in nutrition comes back to one thing: energy balance.

You have a maintenance calorie level, the number of calories your body needs each day to stay exactly the same weight. Eat more than that consistently and you gain weight. Eat less and you lose it. That's the whole framework.

Everything else, meal timing, cutting carbs, going keto, eating clean, sits on top of this. None of it overrides it. The reason most diets work when people stick to them is that they reduce calories, usually without the person realising that's the mechanism.

Your targets

Your calorie target is set in your program based on your bodyweight, your goal, and your activity level. I'll adjust it over time as your body adapts and your results come in. If the target ever feels completely unworkable, tell me, we'll figure it out.

What happens if you go over

One day over your calories changes almost nothing. It's the pattern over weeks that determines your results. Don't punish yourself, don't skip a meal to "make up for it", just get back on track the next day.

Macros, macronutrients, are the three things all food is made of. Everything you eat is some combination of these.

Protein

Aim for around 2g of protein per kg of bodyweight. Your exact target will be in your program. Good sources: chicken, turkey, fish, lean beef, eggs, Greek yogurt, cottage cheese, protein powder.

Carbohydrates

Your primary fuel source, especially for training. They're not the enemy. Cutting carbs makes you feel worse in the gym and has no fat loss advantage over a calorie deficit alone. Keep them in.

Fat

Essential for hormones, brain function, and absorbing vitamins. Don't cut it below 0.8–1g per kg of bodyweight or things start to go sideways.

Do I need to hit them perfectly?

No. Get your protein right. Stay in your calorie target. Let carbs and fat fill in naturally. That's 90% of the work.

Tracking works when it's accurate. Eyeballing doesn't work. Here's how to do it properly.

Get a food scale

Everything gets weighed raw unless stated otherwise. This is the single biggest thing you can do to improve tracking accuracy. People consistently underestimate portion sizes by 20–40%, that's the difference between a deficit and maintenance.

Log everything

Oils, sauces, condiments, the bite of someone else's meal. A tablespoon of olive oil is 120 calories. These are the things that silently destroy a deficit. If it goes in your mouth, it goes in the app.

Use the barcode scanner

MyFitnessPal or Cronometer. Use the barcode scanner, it's more accurate than manually searching. When you do search, check that the entry matches your packaging label before logging it.

Weigh before you cook

Chicken cooked vs raw has a different weight. Weigh it raw, log it raw. The calorie entries in apps are almost always for raw weight unless specifically labeled "cooked."

Common mistakes

• Not logging cooking oils (biggest one)
• Forgetting drinks, milk in coffee, juice, alcohol
• Estimating portions instead of weighing
• Picking inaccurate database entries
• Logging "grilled chicken" without specifying, entries vary wildly

Most people get lost on nutrition labels. You don't need to read all of it. Here's what to look at.

Serving size

The first thing to check. Everything else on the label is based on this. If the serving size is 30g and you're eating 90g, multiply everything by three. Simple.

Calories

Total energy per serving. This is the number you're tracking. Cross-reference it with the macros, if the math doesn't add up (protein × 4 + carbs × 4 + fat × 9), the label has rounding errors. Use what's listed and move on.

Protein

Check this on everything, especially things marketed as "high protein." Some products that claim to be high protein are laughably low. Aim for at least 15–20g per 100g on protein sources.

Total carbohydrates vs sugar

Sugar is a subset of total carbs, don't count it separately. Total carbs is the number you care about. The sugar breakdown is useful context, but it's not a separate thing to track.

Total fat

The number to log. You don't need to stress about the breakdown of saturated vs unsaturated unless you have a specific health condition. Just track total fat.

Eating out is part of life. The goal isn't to avoid it, it's to handle it without blowing up your week.

The strategy

Before you go, look at the menu. Find a protein source, grilled chicken, fish, steak, prawns, and build the meal around that. Ask for sauces and dressings on the side. Swap fries for salad or vegetables if the meal needs it.

How to estimate

Log the closest thing you can find in your app. Use chain restaurants when possible, their nutrition data is usually accurate. For independent restaurants, find a similar dish and log that. The goal is a reasonable estimate, not perfection.

The best defaults

• Grilled protein over fried
• Sauces on the side
• Skip the bread basket if you're not hungry
• Stick to one course if you're not in a position to track dinner properly

Client dinners and social eating

Eat a high protein meal earlier in the day so you arrive not starving. Order something sensible. Have a drink if you want one, see the alcohol guide for how to fit that in. Then move on. One meal doesn't make or break anything.

Alcohol has 7 calories per gram. It's not tracked as a macro in most apps, but the calories are real and they add up fast.

The actual cost

• Standard beer (330ml, 5%), ~150 cal
• Glass of wine (150ml), ~120 cal
• Shot of spirits (30ml), ~65 cal
• Vodka soda, ~65 cal (best option if you're drinking)
• Cocktails, 200–400 cal each, often more

Four beers is 600 calories. That's most people's entire calorie buffer gone.

How to fit it in

If you're going to drink, plan for it. Eat lower calorie meals earlier that day, prioritise protein, and skip the carb-heavy sides at dinner. Then have what you're going to have, log it as best you can, and move on.

The smarter choices

Spirits and soda water. Dry wine over sweet. One or two drinks you actually enjoy over four average ones. If you're drinking regularly, tell me, we'll factor it into your targets so you're not constantly fighting against it.

Keep these stocked and you'll rarely be in a situation where you can't eat well.

Proteins

• Chicken breast or thigh
• Lean beef mince
• Salmon and white fish
• Canned tuna
• Eggs and egg whites
• Greek yogurt (0% fat)
• Cottage cheese
• Protein powder

Carbohydrates

• White or basmati rice
• Oats
• Sweet potato
• Sourdough or wholegrain bread
• Pasta
• Fruit, banana, berries, apple

Vegetables (eat as much as you want)

• Broccoli, zucchini, spinach, cucumber, capsicum, mushrooms, cherry tomatoes, lettuce

Fats

• Avocado
• Olive oil (measure it, don't pour freely)
• Mixed nuts (small portions, calorie dense)
• Nut butter

Pantry

• Soy sauce, sriracha, hot sauce (low cal flavour)
• Salt, pepper, garlic, paprika, cumin
• Canned tomatoes, beans, chickpeas
• Chicken or vegetable stock

Travel is the number one reason people fall off. It doesn't have to be.

Before you leave

Tell me you're travelling. I'll adjust your program and your targets for the week. Trying to stick to your normal setup on the road usually fails, a modified plan that works is better than a perfect plan you can't follow.

At the airport

Eat before you go if you can. Airport food is expensive and usually bad. If you have to buy something, hit a sandwich shop for a protein-focused option. Avoid the meal deal with crisps and a sugary drink.

At the hotel

Most hotels have a gym, check in advance and message me if there's limited equipment. For food, find a supermarket near the hotel on day one and stock the minibar fridge: Greek yogurt, protein bars, fruit, nuts. These become your snacks and breakfast options.

At restaurants (business travel)

See the eating out guide. Protein first, sauces on the side, skip the bread, have a drink if the situation calls for it. One client dinner a week doesn't wreck anything.

Sets and reps

4×10 means four sets of ten reps. Simple. The weight you use should be challenging, if the last two reps aren't hard, go heavier next session.

RPE: Rate of Perceived Exertion

Some exercises will have an RPE target. This is a scale from 1–10 for how hard the set felt. RPE 8 means you could've done two more reps. RPE 9 means one more. RPE 10 means you couldn't have done another rep without breaking form.

When in doubt, aim for RPE 7–8 on most working sets, challenging, but with something left in the tank.

Rest periods

If I've specified rest, follow it. Rest periods are programmed to match the goal, compound movements need more rest (2–3 minutes), isolation work needs less (60–90 seconds). Rushing rest on heavy compound lifts leads to worse performance, not more progress.

Tempo

Some exercises have a tempo notation, e.g. 3-1-1. First number is the lowering phase (eccentric), second is the pause, third is the lifting phase. A 3-1-1 squat means three seconds down, one second pause at the bottom, one second up.

Order matters

Do the exercises in the order they're written. The sequence is intentional, it's built around which muscle groups are being used and how much energy they need.

Progressive overload is the principle that your body needs to be consistently challenged to keep adapting. If you do the same weight for the same reps every week, your body has no reason to change.

How to apply it

The simplest approach: when you can complete all prescribed reps with good form and it feels like RPE 7 or less, add weight next session. Usually 2.5–5kg for upper body, 5–10kg for lower body.

Other ways to progress when weight isn't the right move:

• More reps at the same weight
• Better form and fuller range of motion
• Less rest between sets
• Slower tempo on the eccentric

Why logging matters

You can't progressively overload if you don't know what you lifted last week. Log every session. Every set, every rep, every weight. That data is what drives your program forward.

A proper warm-up does two things: prepares your joints and muscles for the work ahead, and gives you a chance to dial in your technique before the weight gets heavy.

General warm-up (5 minutes)

Get the blood moving. Bike, row, walk on the treadmill, or jump rope. The goal is a light sweat, not a workout.

Warm-up sets

Before your first working set on a compound exercise, do 2–3 warm-up sets at progressively higher weights. Example for a 100kg squat:

• Bar only × 10, get the pattern right
• 60kg × 5, feel the weight
• 80kg × 3, close to working weight
• 100kg × your working set

These aren't counted as working sets. They're preparation.

Mobility work

If there are specific areas that are tight, hips, ankles, shoulders, spend 2–3 minutes on those specifically before the exercises that target them. Don't spend 20 minutes foam rolling. It's a warm-up, not a recovery session.

Travel doesn't have to mean no training. Let me know your situation before you leave and I'll adjust your program accordingly.

Hotel gym

Most hotel gyms have enough, dumbbells, a cable machine, a bench. I'll build a version of your program around what's available. Send me a photo of the gym when you arrive if you're not sure what's there.

Minimal equipment (resistance bands, small dumbbells)

This is workable. Bands are underrated, you can get a solid session done in a small room. I'll programme around what you have.

No gym at all

Bodyweight training. Harder to load progressively, but you can maintain conditioning and muscle with the right movements. Better than nothing, and "better than nothing" weeks add up over a year.

Running and cardio on the road

Running is the easiest way to stay active when travelling. If you're in a new city, a 30–40 minute run in the morning covers your cardio for the day and you get to see somewhere new. Win.

Cardio is a tool. It's not mandatory for fat loss, a calorie deficit does that, but it helps, and it's good for you beyond just body composition.

Zone 2: low intensity steady state

A pace where you can hold a conversation. Think walking fast, a light jog, the bike at moderate effort. This is the type that has the most health benefits and the least impact on recovery. Most of your cardio should be this.

Higher intensity intervals

HIIT, sprint intervals, Assault bike. Burns more calories per session but costs more in recovery. I'll programme this specifically if it's part of your plan. Don't add extra HIIT sessions on top of your program without checking with me first, it affects your recovery from weights.

Steps

Walking is the most underrated fat loss tool there is. Burning 300–400 extra calories a day through walking adds up to kilos over a few months, with zero impact on recovery. See the steps guide.

Your cardio targets

These will be in your program. Follow what's written. If you want to add more, message me first.

Poor sleep makes everything harder. It increases hunger hormones, reduces the hormones that regulate fullness, tanks your recovery from training, and makes adherence harder. Fix sleep and almost everything else gets easier.

The targets

7–9 hours for most people. It's not about hitting a specific number, it's about waking up feeling rested. If you're consistently not there, we need to talk about it because it directly affects your results.

The basics that actually work

• Consistent sleep and wake time. Even on weekends. Your body runs on a circadian rhythm, irregular times make it harder to fall asleep and wake up.
• Cool, dark room. 18–20°C if you can manage it. Block out light.
• No screens for 30–60 minutes before bed if you have trouble falling asleep. Blue light suppresses melatonin.
• No caffeine after 2pm, it has a half-life of 5–6 hours. A coffee at 3pm still has half its caffeine at 9pm.
• Avoid alcohol close to bed. It might help you fall asleep, but it fragments sleep quality significantly.

NEAT, Non-Exercise Activity Thermogenesis, is all the energy you burn outside of formal exercise. Walking to meetings, taking the stairs, standing instead of sitting. It adds up to a surprising amount.

Why it matters

Two people doing the same program and eating the same calories can have very different results if one person walks 3,000 steps a day and the other walks 12,000. The difference in daily calorie burn can be 300–500 calories. That's enormous over weeks and months.

The target

8,000–10,000 steps a day is a solid, achievable target for most people. I'll set your specific target in your program based on your current baseline.

How to hit it in a busy schedule

• Walk to meetings or calls when possible, put them in the calendar as walking meetings
• Take stairs always
• Walk for 10–15 minutes after lunch
• Park further away or get off public transport a stop early
• Set a reminder at 6pm to check your steps, if you're behind, a 20 minute walk puts you back on track

Chronic stress makes fat loss harder. That's real. But it's not the reason most people aren't seeing results, undereating protein and not tracking accurately are. So let's be clear on what stress actually does and doesn't do.

What stress does

Elevated cortisol increases water retention, which shows up on the scale and can mask fat loss that's actually happening. It can also make adherence harder, stress makes cravings worse and willpower more depleted.

What stress doesn't do

It doesn't override a calorie deficit. You're not gaining fat because you're stressed. You might be retaining water, eating more, or sleeping less, all of which affect the scale, but the mechanism is still calories in vs out.

What to actually do

Sleep, already covered, most important. Walking, also already covered. Keeping training consistent, exercise is genuinely one of the best stress management tools available. Tell me when you're going through a high-stress period so we can adjust expectations and intensity.

Most supplements are a waste of money. A small number have enough evidence behind them to be worth including. Here's where I stand.

Worth it

• Protein powder. Not magic, just convenient. Useful when hitting protein targets through food alone is difficult. Whey is the most well-researched and effective.
• Creatine monohydrate. The most researched supplement in existence. 3–5g per day. Increases strength, improves recovery, may have cognitive benefits. Cheap and effective. Take it every day, no need to load.
• Caffeine. Improves performance, endurance, and focus. The pre-workout you already drink. Watch your timing, see the sleep guide.
• Vitamin D. Most people are deficient, especially those who work indoors. 2,000–4,000 IU daily. Get bloodwork done if you want to know your actual level.
• Omega-3 / fish oil. Anti-inflammatory, supports heart health and recovery. 1–3g EPA+DHA daily.
• Magnesium. Supports sleep quality and muscle function. 200–400mg before bed (glycinate form is best tolerated).

Not worth it

Fat burners. Detox teas. Testosterone boosters. BCAAs if you're already hitting your protein. Most things being sold on Instagram. None of them do what they claim.

Your weight is data. It goes up, it goes down, it fluctuates daily based on water, food volume, hormones, stress, and a dozen other things. A single number on a single day means almost nothing.

What we're tracking is the trend over time. That's it.

The protocol

• Same time every day, first thing in the morning
• After you've been to the bathroom
• Before eating or drinking anything
• No clothes, or the same clothes every time
• Same scale, same position on the floor

Weekly average

Log it every day. At the end of each week, add the numbers up and divide by how many days you weighed in. That's your weekly average, the number that actually tells us something.

What normal fluctuation looks like

You ate a salty meal, drank less water, trained hard, had a stressful day, didn't sleep well, your period is coming, all of these shift the scale by 0.5–2kg with zero change in actual body fat. This is why we use the weekly average.

When to flag it to me

If the weekly average hasn't moved for three weeks, that's worth a conversation. One or two weeks of no movement is normal, three weeks is a signal something needs adjusting.

Photos show what the scale can't. Someone can lose no weight and look completely different. Someone can gain weight and look leaner. Photos are the honest record of what's actually changing in your body.

How to take them

• Same time as your weigh-in, morning, fasted
• Same location with consistent lighting
• Three angles: front, side, back
• Same clothing every time, or none
• Relaxed and natural, don't flex or suck in

How often

Weekly. Every check-in day. Send them through with your check-in form.

I know it's uncomfortable

Most people hate taking photos of themselves at the start. That's exactly why they're valuable, the contrast between week one and week twelve is what makes everything feel worth it. You need the before to appreciate the after.

At some point the scale will stop moving. This is normal and expected, not a sign that something is broken.

First, check the obvious

Before we make any changes, I'll ask you to audit your tracking. Creeping portion sizes, forgetting to log cooking oils, a few extra snacks that didn't make it into the app, these are the most common culprits. A week of very honest tracking usually tells us whether it's a tracking issue or a genuine adaptation.

If the tracking is accurate

Your body has adapted to your current intake. This is physiology, it happens to everyone. The solution is usually one of three things: reduce calories slightly, increase activity (steps or cardio), or introduce a diet break or refeed week to reset hormones before going again.

What not to do

Don't slash calories dramatically. Don't add an hour of cardio. Don't try a different diet you read about. Tell me it's stalled, we'll review the data, and we'll make a targeted adjustment together.

The all-or-nothing mentality sounds like this: "I missed my workout, so the day is ruined." "I went over my calories at dinner, so I'll start again Monday." "I didn't track perfectly this week, so it doesn't count."

Every single one of those thoughts leads to the same outcome, less progress than you would have had if you'd just continued imperfectly.

The math

One missed workout in a week of four is 75% adherence. That's solid. One bad meal in a week is one meal. The problem isn't the bad day, it's writing off the rest of the week that follows it.

What to do instead

The next right decision. Not a perfect week. Not starting over on Monday. Just the next right thing in front of you. Bad meal at lunch, good dinner. Missed Monday's session, go on Tuesday.

Tell me when you're struggling

That's what I'm here for. Not to hear that everything went perfectly. To help you navigate the weeks when it doesn't.

The fitness industry runs on urgency. Twelve-week transformations. Drop 10kg in 30 days. The messaging is always short. The results it produces usually are too.

The people I've seen get the best and most lasting results are the ones who stopped thinking in programs and started thinking in years.

Realistic rate of progress

• Fat loss: 0.5–1% of bodyweight per week is sustainable. More than that and you're likely losing muscle too.
• Muscle gain: 0.5–2kg per month for most people in a genuine surplus. Slower the more experienced you are.
• Strength: Varies widely, but expect smaller jumps the more trained you become.

These numbers feel slow when you first read them. Then you do the maths, 1kg of fat loss per month is 12kg in a year. That's a transformation. And it's a pace you can actually maintain a real life alongside.

What "maintenance" actually means

There will be periods where the goal isn't progress, it's not going backwards. Holiday seasons, high-stress work periods, life events. Maintaining through those phases is a skill, and it's what separates people who are still in shape at 40, 50, and beyond from the ones who yo-yo every year.