I’ll help you take the guesswork out of training and nutrition. Build muscle, lose fat, and make progress with a plan that fits your life.
Fuel the goal. Keep it practical.
A real plan for your real schedule.
Measure. Learn. Adjust.
Enter your stats to get a clear daily calorie and macro target. It gives you a practical starting point based on your goal.
Your starting point is one calculation away.
Daily target calories / kcal
Protein
Carbs
Fats
Keep your daily targets. Plan some of your carbs around your workout to fit your routine.
Keep protein and calories consistent. Recovery is part of the work.
Protein: 1 g/lb · Fat: 25% of calories · Carbs: the remainder.
Turn your starting targets into a plan you can follow, with adaptable macros for training and rest days and a split built around your schedule.
View Custom Start Plan · $14.99Estimates for adults 18+. Recomposition uses maintenance calories. Use your progress to refine your targets; this calculator is not individualized medical advice.
Mifflin–St Jeor method ↗Start with a guide, get a plan built for you, or bring training and nutrition together. Choose what moves you forward.
$14.99
Personalized macros and an adaptable training split built around your goals, schedule, and priority muscle groups.
Delivered within 2 business days of your completed assessment
$69.99
Get a training plan that fits your schedule, equipment, experience, and the muscles you want to focus on.
Built to fit your week and help you progress.
$59.99
Get clear calorie and macro targets built around your goal, training days, and rest days.
Know your targets while keeping your food choices flexible.
$120
Get your training, nutrition, check-ins, and adjustments together in one plan.
Everything works together toward one goal.
All custom plans include one weekly check-in via a custom spreadsheet. Check-ins require a fasted morning weigh-in and six physique photos: front, side, and back, with three unflexed and three flexed views. Consistent measurements help guide the next adjustment.
Within 2 business days after you complete your assessment. If I need more information, I’ll contact you within that time.
Yes. Your plan uses your assessment, goals, schedule, and experience. The Custom Start Plan adapts a starter template; the higher tiers include more detailed planning and personal check-ins.
You can move your training days to fit your week. If your available days or equipment change significantly, coaching clients can discuss adjustments at their check-in. The Custom Start Plan is a one-time guide and does not include ongoing updates.
No. The Custom Start Plan is a one-time personalized guide to follow independently. Weekly check-ins and ongoing adjustments are part of the coaching options.
Yes. You don’t need experience to get started. Tell me where you’re starting, and I’ll adapt your plan to your current ability and available equipment.
Complete the application below. I’ll review your goals and contact you by email to discuss whether coaching is a good fit and what happens next. Applying is free and doesn’t commit you to a purchase.
Work with me directly through fully customized 1-on-1 coaching. I’ll build your training and nutrition around your life, then adjust the plan as you progress.
Have a question before applying?hamoodicoaching@gmail.com