Physique Online Coaching
Welcome to the finest Physique Manufactorum in the Imperium!
The Online Coaching service is open. Please note that there might be a delay in the delivery of the plans since they are hand-made with love and quality takes time.
A Treasure Map to Glory
View this service as buying a treasure map, you have to find the treasure yourself, meaning that you have to put in all the hard work yourself, I can only give the best guidance on how to get there, so make sure that this is what you want. However, the good thing about this is that the satisfaction of seeing your progression is owed to yourself and the hard work you put in!
I am very keen on you getting the best results possible, first and foremost because this reflects well upon to my knowledge and abilities, I strive to be as good as I can in whatever I do. Moreover I view this as a sign of trust, which I will work to keep intact!
Also, I do not promise fast results, more regarding that here.
Moreover, I recommend that you read through this article where I elaborate on whether Online Coaching is worth it or not.
Customised Training Schedule
A Customised Training Schedule means that it is tailored to suit your background, conditions, lifestyle and long term goals. This is not a cookie-cutter service. Each schedule is hand made with love!
The goal of any schedule is to get you as muscular and strong as possible, a schedule can also be created to fit into another sport or activity. If you need to lose some fat, the goal is to get you as strong and muscular as possible while also losing weight (but at a slower pace).
In order for me to get the best insight into your situation I will send you a questionnaire upon payment.
Should you wish you can also send pictures of your physique, this is highly optional and in case you want me to make an assessment of what needs to be prioritised for a symmetrical and aesthetic physique.
Furthermore, I would like to know what your 1RM (1 Repetition Max) is in the main exercises; Bench Press, Dead Lifts, Squats, Chins (in this case how many repetitions you can do), Barbell Rows, and Military Press. If you are unfamiliar with any of those exercises or prefer another heavy compound to focus on, make an assessment as how strong you are in those. If you do not know what your 1RM is just let me know what your heaviest set it. Importantly here is to not overestimate yourself, it is always better to start a bit lighter with a good technique than to rush things. Also, if you are new to training in the gym, make an assessment on how well trained you are.
The progression rate, frequency, sets per exercise and periodization will be determined by the information provided via the questionnaire.
The schedule strives to create a solid starting point for your progression and development, whatever your goal!
Lastly, take your time with filling out the questionnaire, it is better that you send it in a day or two later but with more accurate information (i.e. should you do a gym session in between to test your strength etc).
Customised Meal Plan
A Customised Meal Plan can be beneficial if you are looking to get a better structure on your every day eating. Getting a proper diet in place will lead to a better well being and better performance in the gym.
The meal plan will be formed depending on your preferences of food, in accord with your size, age, and goals. It will make sure that you hit your daily nutrients and will be suited to either weight gain (bulk) or weight loss and muscle retention (cut) or simply if you want to have a good plan to follow for health and performance. The point of a tailored meal plan is also to not look at food only in terms of macro-nutrients and micro-nutrients, which will undoubtedly create a strained relationship with one of life’s great pleasures! To emphasise this you must let me know what your preferences are and also if there are any typical treats that you enjoy, I can’t promise that you can eat as much as you want of whatever you want but neither do I want to completely exclude your favourite things from life as long as they fit into the plan overall.
You will receive a questionnaire with questions regarding your current eating habits, your daily life schedule: How and when you work/study and when you go to the gym etc. This is to place the meals in order to maximise the effort in the gym and also to best suit into your life. Eating will be tailored to suit your everyday schedule, not the other way around.
12 Weeks of Coaching
This includes the Customised Training Schedule and the Customised Meal Plan in addition to weekly follow-ups by the client. In every training schedule I write I have set a starting weight and a rate of progression based on the information I was given in the questionnaire, with a good communication this can be altered along the course. This is also true for the meal plan. If progression is stalling we will look at different factors that might have caused the lack of progression and adjust either the meal plan or training schedule to move forward! Furthermore, we keep constant contact via email which guarantees quick answers and clarifications. Also, it is important that we keep our communication in the same mail conversation so that I can keep track of things (i.e. performance over time etc). Lastly, a client can mail me at any time with questions and I will answer as soon as possible.
The 12 weeks start from the day your receive your schedules.
Customised Training Schedule: 100 EURO/ 115 USD/ 1000 SEK.
Customised Meal Plan: 100 EURO/ 115 USD/ 1000 SEK.
Customised Training Schedule and 12 Weeks of Coaching: 230 EURO/ 270 USD/ 2300 SEK.
Customised Training Schedule and Customised Meal Plan and 12 Weeks of Coaching: 300 EURO/ 350 USD/ 3000 SEK.
Transfer the appropriate amount* to the following PayPal account: email@example.com
After that, send me an e-mail at the same address and I will send you the questionnaire within 24 hours and we will take it from there. For Swedish clients: E-mail me first before payment if you wish to pay via any of the Swedish banks instead.
Please note that during periods of time where many new clients have signed up there might be a delay in getting the schedule. All schedules are hand-made with love and thus need time.
*You can transfer the amount in any of the currencies shown. USD, EURO, or SEK.
1 on 1 Gym Coaching
Available for clients located around the Stockholm-Uppsala region. A gym coaching session is a learning opportunity for you, my aim is to teach you a correct form in the basic heavy compound movements.
Send me an email at firstname.lastname@example.org and we will look at a suitable time and date.
A session is one hour and the rate is 900 SEK.