A calorie target you can live with
A moderate deficit set from your real intake and activity, with protein high enough to keep muscle while fat comes off.
Weight Loss programme
Weight loss coaching without the crash diet.
Sustainable fat loss built on structure, enough food and weekly accountability. Not one meal a day, not a detox, not a plan you can only follow for a fortnight.
Who it is for
This is for you if…
- You have lost weight before and put it back on
- You want a plan that works with family meals, work lunches and weekends
- You are new to the gym and want to know exactly what to do
- You have a meaningful amount to lose and want to do it in phases
The approach
How JR coaches weight loss.
Training that protects muscle
Resistance training three to five days a week, scaled to your experience, plus a daily step target that fits your routine.
Phases, not a finish line
Fat loss phases are followed by maintenance so your body, appetite and habits catch up before the next push.
What to expect
Realistic, and measured.
Steady, measurable change week on week. The rate depends on your starting point and how consistent you are, and JR will be honest with you about both.
−14.5KG
Abu · Phase 1 complete
Abu finished Phase 1 14.5kg lighter. No crash diet and no shortcuts: structure, consistency and trusting the process. Phase 2 is about refining what he has built.
Results are taken from client journeys JR has shared on Instagram. They reflect each person’s starting point and consistency. Individual results vary and are never guaranteed.
Getting started
How it works.
The same five steps for every client, whatever the goal.
Apply
Tell JR where you are now, what you want and what has got in the way before. It takes about three minutes.
Talk it through
JR replies personally. You agree the goal, the timeframe and whether coaching is the right fit, with no pressure either way.
Get your plan
A training plan and nutrition targets built around your schedule, your equipment, your food preferences and your starting point.
Check in every week
Weight, measurements, photos and how the week really went. JR reviews it and adjusts the plan so you keep moving.
Move to the next phase
Progress comes in phases. When one is complete you set the next: build, refine or maintain what you have earned.
How much weight will I lose?
It depends on your starting point, your timeframe and your consistency, so JR will not promise a number before he knows you. What coaching does give you is a realistic target for each phase and weekly adjustments to keep you on track.
Do I have to cut out carbs or my favourite foods?
No. Nothing is banned. You work to calorie and protein targets and learn how to fit the foods you enjoy into them, which is what makes the result last.
Apply for coaching
Your next phase starts with one message.
Tell JR where you are and where you want to be. He replies personally to every application, and there is no obligation.