Comprehensive Gym & Diet Coaching Plans
Choose the ideal coaching package tailored to your fitness goals, with clear benefits and competitive pricing.
STARTER
$7
The essential fitness blueprint.
A simple introduction to nutrition and training for anyone who wants to start making better choices without spending a lot.
NUTRITION
- Basic calorie concepts
- Introduction to calories and energy balance
- Basic protein, carbohydrate and fat guidelines
- Healthy food selection guide
- Basic meal structure
- Sample meals
- Portion guidance
- Hydration fundamentals
WORKOUT
- Beginner workout structure
- Basic exercise selection
- Sets and repetitions
- Rest periods
- Basic cardio guidance
- Warm-up fundamentals
- Recovery basics
PROGRESS
- Basic weight-tracking method
- Basic progress-monitoring guidelines
- Introduction to adjusting your diet
Receive tailored nutrition guides designed for bulking and cutting phases.
FOUNDATION
$19
Build your own structured diet and workout routine.
A more complete guide that teaches you how to structure your nutrition and training rather than simply giving you generic recommendations.
What’s Inside
Everything in Starter, plus:
NUTRITION
- Calorie calculation methodology
- Daily calorie target formulas
- Protein calculation
- Fat calculation
- Carbohydrate calculation
- Cutting calorie guidelines
- Bulking calorie guidelines
- Meal distribution
- 7-day sample diet
- Food substitution guide
- Grocery guide
- Meal timing recommendations
WORKOUT
- Complete weekly workout structures
- Exercise selection
- Sets and repetitions
- Rest periods
- Training frequency
- Cardio guidelines
- Beginner progression principles
- Exercise substitution principles
PROGRESS
- How to monitor body weight
- How to evaluate progress
- When to adjust calories
- Basic adjustment formulas
Best For
People who want to understand how to build and structure their own diet and workout routine.
BUILD YOUR PLAN
$39
Learn how to calculate and build your own program.
This package takes you from following generic recommendations to actually creating a diet and workout plan adapted to yourself.
What’s Inside
Everything in Foundation, plus:
PERSONALIZED CALCULATIONS
- Male calorie calculation
- Female calorie calculation
- Basal metabolic rate calculation
- Total daily energy expenditure calculation
- Activity-level methodology
- Cutting calorie formula
- Bulking calorie formula
- Protein calculation formulas
- Fat calculation formulas
- Carbohydrate calculation formulas
- Calorie adjustment methodology
DIET BUILDER
- How to calculate portions
- How to construct meals from macros
- Food substitution system
- Multiple meal combinations
- Macro-friendly food choices
- 7-day example diet
- How to modify meals without breaking your macros
WORKOUT BUILDER
- How to choose exercises
- Muscle-group organization
- Weekly training split examples
- Sets & repetitions
- Rest periods
- Training volume
- Progressive overload
- Cardio programming
- Exercise substitution guide
PROGRESS
- How to determine whether your plan is working
- Weekly weight-trend analysis
- When to increase calories
- When to decrease calories
- How to adjust macros
Best For
People who want to calculate and build their own diet and workout program instead of relying on a fixed plan.
ADVANCED
$89
The complete self-coaching system.
A highly detailed fitness manual designed to give you the knowledge and tools to manage your nutrition and training independently.
What’s Inside
Everything in Essential, plus:
ADVANCED NUTRITION
- Advanced calorie calculations
- Advanced macro customization
- Cutting vs bulking decision framework
- Different activity-level scenarios
- Meal-frequency strategies
- Flexible dieting methodology
- High-protein meal construction
- Food substitution matrix
- Eating-out strategies
- Travel nutrition strategies
- Hunger and craving management
- Dietary adherence strategies
ADVANCED TRAINING
- Multiple training splits
- Exercise selection principles
- Volume management
- Training frequency
- Intensity
- Repetition ranges
- Rest periods
- Progressive overload systems
- Exercise substitutions
- Weak-point training
- Cardio integration
- Deload strategy
ADJUSTMENT SYSTEM
- How to analyze your results
- When to change calories
- How much to change calories
- When to change training volume
- When to increase cardio
- When to reduce cardio
- How to handle plateaus
- How to transition between cutting and bulking
Best For
People who want to become fully autonomous with their diet and training and understand how to adapt their program as their body changes.
ESSENTIAL
$59
A complete system for cutting or bulking.
A comprehensive PDF that teaches you how to design, follow and adjust a structured nutrition and training program according to your objective.
What’s Inside
Everything in Build Your Plan, plus:
CUTTING SYSTEM
- Cutting calorie calculations
- Recommended rate of weight loss
- Macro setup
- Meal planning
- Hunger-management strategies
- High-volume food strategies
- Refeed considerations
- Plateau adjustment methods
- Maintaining muscle while cutting
BULKING SYSTEM
- Bulking calorie calculations
- Recommended rate of weight gain
- Macro setup
- Meal planning
- Managing appetite
- Minimizing unnecessary fat gain
- Plateau adjustment methods
- Strength progression principles
ADVANCED DIET BUILDER
- Complete meal-building methodology
- Extensive food substitution system
- Meal combinations
- Eating-out strategies
- Flexible dieting
- Meal timing
- Training-day vs rest-day considerations
TRAINING
- Multiple workout splits
- Full-body training
- Upper/lower training
- Push/pull/legs
- Hypertrophy-focused programming
- Strength-focused programming
- Progressive overload systems
- Cardio integration
- Deload concepts
PROGRESS
- Detailed progress evaluation
- Weight-trend analysis
- Measurement tracking
- Calorie adjustment formulas
- Plateau troubleshooting
Best For
Anyone who wants a complete system for building and adjusting their own cutting or bulking program.
COMPLETE SYSTEM
$147
Your complete personal fitness playbook.
An extensive, advanced PDF designed to give you the tools to create, manage and continuously optimize your own nutrition and training program.
What’s Inside
Everything in Advanced, plus:
COMPLETE NUTRITION SYSTEM
- Full calorie & macro calculation framework
- Male & female formulas
- Cutting, maintenance & bulking systems
- Different activity-level scenarios
- Meal construction methodology
- Extensive food substitution system
- Meal-planning framework
- Flexible dieting
- Eating-out strategy
- Travel strategy
- Hunger-management system
- Craving-management strategies
- Diet-break considerations
- Refeed considerations
- Transition strategies
COMPLETE TRAINING SYSTEM
- Multiple workout splits
- Beginner to advanced structures
- Hypertrophy programming
- Strength programming
- Exercise selection methodology
- Training volume calculations
- Progressive overload systems
- Exercise substitutions
- Cardio programming
- Weak-point strategies
- Deload methodology
- Recovery considerations
SELF-COACHING SYSTEM
- Progress analysis
- Weekly decision-making framework
- Calorie adjustment formulas
- Macro adjustment methodology
- Training adjustment methodology
- Plateau troubleshooting
- Cutting adjustments
- Bulking adjustments
- Transitioning between phases
- Long-term progression strategy
Best For
People who want a complete reference manual they can repeatedly use throughout their fitness journey.
ULTIMATE ELITE BLUEPRINT
$7
Everything you need to become your own diet & fitness coach.
Our most comprehensive package.
This is not simply a diet or a workout plan. It is an extensive self-coaching system designed to teach you how to calculate, build, customize, monitor and adjust your nutrition and training according to your body, sex, goals and progress.
What’s Inside
Everything in Complete System, plus:
MASTER NUTRITION SYSTEM
- Complete calorie calculation framework
- Male & female calculation methods
- BMR & TDEE methodology
- Activity-level adjustments
- Cutting formulas
- Bulking formulas
- Maintenance calculations
- Protein formulas
- Fat formulas
- Carbohydrate formulas
- Macro customization
- Meal-building system
- Extensive food substitution system
- Meal-planning methodology
- Multiple diet structures
- Flexible dieting
- Eating-out strategies
- Travel strategies
- Hunger-management strategies
- Craving-management strategies
- Diet-break methodology
- Refeed methodology
- Cutting-to-maintenance transition
- Bulking-to-cutting transition
MASTER TRAINING SYSTEM
- Complete workout-building methodology
- Multiple training splits
- Beginner, intermediate and advanced structures
- Hypertrophy programming
- Strength programming
- Exercise selection
- Exercise substitutions
- Sets & repetitions
- Rest periods
- Training volume
- Training frequency
- Progressive overload
- Cardio programming
- Weak-point development
- Deload methodology
- Recovery strategy
MASTER SELF-COACHING SYSTEM
- How to analyze your progress
- Weight-trend analysis
- Body-measurement analysis
- Progress-photo methodology
- How to identify plateaus
- Calorie adjustment formulas
- Macro adjustment formulas
- Training adjustment methodology
- Cardio adjustment methodology
- When to make changes
- How much to change
- Cutting troubleshooting
- Bulking troubleshooting
- Maintaining muscle during a cut
- Managing excessive fat gain during a bulk
- Transitioning between goals
- Long-term maintenance strategy
BONUS RESOURCES
- Calculation cheat sheets
- Quick-reference tables
- Meal-building templates
- Workout-building templates
- Progress-tracking templates
- Decision-making flowcharts
- Practical examples
- Example cutting program
- Example bulking program
- Example maintenance program
Best For
People who want the maximum amount of knowledge, customization and autonomy and want a reference they can use to build and adapt their fitness strategy over the long term.
PACKAGE COMPARISON
| Package | Price | Main Value |
|---|---|---|
| Starter | 7 CAD | Essential fundamentals |
| Foundation | 19 CAD | Structured diet + workout |
| Build Your Plan | 39 CAD | Learn to calculate & build your own plan |
| Essential | 59 CAD | Complete cutting & bulking system |
| Advanced | 89 CAD | Advanced self-coaching |
| Complete System | 147 CAD | Full fitness playbook |
| Ultimate Elite Blueprint | 397 CAD | Complete self-coaching system |
The Core Promise
You don’t need to depend on a coach forever.
The higher-tier programs are designed to give you the formulas, frameworks, examples and decision-making tools needed to understand what to do, why you’re doing it, and how to adapt your diet and workout as your body and goals change.
You receive your selected program as an extensive PDF, allowing you to keep it as a long-term reference and build your own approach around your specific goals.
Choose Your Ideal Coaching Package
Explore our detailed plans, combining workout guidance, tailored diets, and expert support to fit your fitness goals.
Frequently Asked Questions
Explore answers to our most common questions about gym and diet coaching, designed to assist you efficiently.
What types of workout plans are included?
Our plans cover strength training, cardio, and flexibility routines tailored to your goals.
Do you offer diet plans for both bulking and cutting?
Yes, we provide specialized diets that support muscle gain and fat loss phases.
Are cheat sheets included with the coaching packages?
Absolutely, each package includes easy-to-follow cheat sheets for workouts and nutrition.
Can I customize my coaching package?
Yes, we offer flexible packages to suit individual needs and fitness levels.