GOOD GUYS FITNESS, NEW ZEALAND ONLINE COACH —

Nutrition plans and training plans that really work!

Smashing your fitness goals has never been easier!

Whether your goal is to lose body fat, to build muscle, or to improve your general health and lifestyle - I can build plans to get you there!
Coach Kieran!

GOOD GUYS FITNESS, NEW ZEALAND ONLINE COACH —

Nutrition plans and training plans that really work!

Whether your goal is to lose body fat, to build muscle, or to improve your general health and lifestyle - I can build plans to get you there!
Coach Kieran

GOOD GUYS FITNESS, NEW ZEALAND ONLINE COACH —

Nutrition plans and training plans that really work!

Whether your goal is to lose body fat, to build muscle, or to improve your general health and lifestyle - I can build plans to get you there!
Coach Kieran
GGF App Preview

What's your goal?

Do you want to lose body fat, have more energy and feel more confident?

Do you want to gain muscle and be stronger and fitter?

Do you want to live a healthy lifestyle and feel more positive in general?

Do you want to challenge yourself to be better every month?

Great! I'll design the blueprint to your success and support you along the way - all you have to do is follow the plan!

GGF App Preview
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Nice and easy

I do all the calculations and provide you with the blueprint to reach your goals.

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Epic support

The support team is actually me, Coach Kieran - and I'm always only an email away.

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Monthly updates

To ensure that you continue making progress, don't plateau and don't get bored.

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Exclusive app

Access your plans via the GGF app - available on both Apple and Android phones.

My Clients Get Results!

I provided the plans and support but they put in the work!
Willie's TransformationElla's TransformationMike's TransformationJess' TransformationHayden's TransformationBrent's Transformation

Client Testimonials

Check out what my clients are saying!
Client Pic - Amy

Invaluable in helping me achieve my goals!

" Nothing's too much trouble, Kieran is really responsive and happy to make tweaks on the fly if you need to. Easy to follow recipes with normal food that you can just get at the supermarket. "

Amy

Auckland, NZ

Client Pic - Ross

Great results and support!

" The app is easy to use and the videos and instructions make it a cut above any other plans I've tried. I'm making great progress and both feeling and seeing a difference. Definitely recommend! "

Ross

Oamaru, NZ

Client Pic - Pip

Great food, great results!

" I have LOADS of delicious looking options for brekkie, lunch and dinner and snacks in between. Kieran has been super easy to contact and speedy to reply. He answers all of my silly questions without judgement and is always reachable when I need help. I’m seeing results in a little under a month! "

Pip

Auckland, NZ

Client Pic - CJ

Game changer!

" A GGF nutrition plan is a game changer and a habit breaker! Kieran gives you so many exciting options that it doesn’t feel like you are dieting or cutting - I am always full and satisfied. Not only have I noticed changes in my weight but also better performance in the gym which is a bonus! "

CJ

Auckland, NZ

Client Pic - Rebecca

Easy and delicious plans, ideal for people on the go!

" I have recently started my journey with GG and I have been blown away by how easy the meals are. The majority of meals are great for prepping earlier in the week and taking to work. "

Rebecca

Wellington, NZ

Client Pic - Tammy

Finally feel I'm on track!

" GGF nutrition plans have helped me tremendously with structure in my day to day eating. I have lost weight and have gained energy, my grocery bills are more stable with knowing what to eat everyday and the food is easy to put together and enjoyable. I can't thank Kieran enough. Highly recommend. "

Tammy

Auckland, NZ

Client Pic - Alannah

I've become addicted to my training!

" I look forward to checking the app everyday to see what I’ll be doing and my confidence in the gym has grown so much. The app is easy to use and I love being able to switch exercises on the spot. Bonus: someone came up to me at the gym and told me my hard work was starting to show! Thanks Kieran! "

Alannah

Hastings, NZ

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Client Pic - Amy

Invaluable in helping me achieve my goals!

" Nothing's too much trouble, Kieran is really responsive and happy to make tweaks on the fly if you need to. Easy to follow recipes with normal food that you can just get at the supermarket. "

Amy

Auckland, NZ

Client Pic - Ross

Great results and support!

" The app is easy to use and the videos and instructions make it a cut above any other plans I've tried. I'm making great progress and both feeling and seeing a difference. Definitely recommend! "

Ross

Oamaru, NZ

Client Pic - Pip

Great food, great results!

" I have LOADS of delicious looking options for brekkie, lunch and dinner and snacks in between. Kieran has been super easy to contact and speedy to reply. He answers all of my silly questions without judgement and is always reachable when I need help. I’m seeing results in a little under a month! "

Pip

Auckland, NZ

Personalised Nutrition Plans

I do all the calculations for you and provide you with a nutrition blueprint - all you have to do is choose which meals to make!

Nutrition is the most important factor when our goal is to lose body fat, to gain muscle, and to feel good both physically and mentally. However there's lots to consider: calories, macros, micros - and how to fit them into nutritious meals that still taste good. My nutrition plans take care of all of that for you!

GGF App - nutrition screens

Using your personal statistics, I'll calculate the ideal calories and macronutrients to get you moving towards your current goal. Then I'll design your nutrition plan based on those calculations combined with your nutritional preferences including meals per day, food dislikes, allergies/intolerances and dietary requirements.

You will have up to seven options per meal that you can mix and match plus the ability to swap meals - giving you heaps of variety and flexibility. The meals are nutritious, delicious and easy to make!

As you make progress towards your goal, your calorie and macro requirements will change. Each month I'll prompt you to update your stats and preferences so that I can design a new plan for you - this will stop you from plateauing and make sure that you keep making progress!

GGF App - nutrition screens
GGF App - nutrition screens
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Specific to you

Your calories and macros are calculated for you and your goal.

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Your preferences

Your plan is designed with your dietary preferences in mind.

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7 options per meal

Heaps of variety plus the ability to mix and match meals.

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Paired meals

Allows sharing of main meals with another GGF nutrition client.

Example meals:

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Customised Training Plans

I do all the programming for you and provide you with a resistance training blueprint - all you have to do is train hard!

For building muscle and gaining strength, resistance training is by far the best tool for the job. However for optimal results and reduced risk of injury, we need to make sure that we're doing the right exercises with the correct technique, as well as applying effective training principles and program progression. My training plans take care of all of that for you!

GGF App - training screens

I'll design your training plan based on your current goal and your training preferences including training sessions per week, training session duration, gym or home training, and current training experience level. The plan is purely resistance training and cardio is completely optional (but always recommended).

Sets, reps, instructions and video demos are included for each exercise. You can log your weights and reps in the app, and there's also an instant exercise swap feature. I only prescribe exercises that are effective and that I actually do myself!

It's important to update your training plan regularly to maximise your progress and avoid boredom. Each month I'll prompt you to update your training preferences so that I can provide you with a new plan - this will provide a fresh stimulus and make sure that you keep making progress!

GGF App - training screens
GGF App - training screens
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Log weights/reps

Record your weights and reps for each set of each exercise in the GGF app.

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Video demos

Video demos for every exercise that you can watch via the GGF app.

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Swap exercises

Swap exercises in real time if required due to injury, packed gym etc.

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Gym or home

Choose between gym or home training - and switch any time.

Example exercises:

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Meet Your Coach!

Coach KieranCoach Kieran

Kieran here - fitness is my thing! I love training hard and eating healthy food. Now I want to share my passion and expertise with you!

When we make nutrition and training priorities, we see huge improvements in our general health as well as our mental health. Our confidence increases and our stress decreases. We learn to enjoy challenging ourselves to evolve and be better, which carries over into other areas of life. The cherry on top is that we can also physically change our bodies to look the way we want them to!

I started Good Guys Fitness because the fitness industry is full of false and misleading information. I want to make training and nutrition straight-forward and easy to understand, and to cut through the BS. You can always trust me to keep it real and tell it like it is!

Coach KieranCoach Kieran

I started weight training over 15 years ago and was quickly hooked. I've challenged myself in both the gym and the kitchen ever since, resulting in significant improvements to my health, my mindset and my physique. I was also an in-person trainer for over five years in a commercial gym environment before advancing to online training.

I offer an experienced, science-based, no BS approach to fitness. I'd love to share my expertise with you and help you to get to where you want to be!

If you have any questions or would like to chat about your goals, feel free to send me an email here or flick me a message on one of my social media pages.

I look forward to working with you!

Bonus Features

More features designed to make everything as easy as possible!
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Track your progress

Upload photos, body measurements and body weights in the GGF app.

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Approved lists

GGF approved, low-calorie drinks and sauces lists are included in the GGF app.

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Team GGF group

Exclusive Facebook community to connect with myself and others.

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Monthly prizes

Supplement spot prizes every month plus other random giveaways

What happens when I sign up?

It's a super easy four step process:
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1. Choose a
subscription

There are three options below - pick the one that suits you best.

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2. Complete the sign up process

Fill in the form with your personal stats and preferences.

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3. I design and build your plan

Using your info, I will design your plan. This will take me up to 36 hours.

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4. Your plan is ready to go!

I'll send you an email once your plan is all ready to go and we can get into it!

Choose the subscription that's right for you!

All three subscriptions will help you to smash your goals.
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Nutrition + Training

The complete package.
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Nutrition

Your meals sorted.
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59
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Training

Your exercises sorted.
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59
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Nutrition + Training

The complete package.
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84
/month
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More info
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Why subscriptions rather than one-off plans?

A monthly subscription means regularly updated plans - ensuring that you continue to make progress and don't plateau.
GGF App - update screen

I genuinely want to help you get to your goal, and there are several reasons why monthly updates are the best way to do that!

Nutrition plans are designed based on your stats and preferences at the particular moment in time that they are designed. This means that as you gain or lose weight, or if your activity level changes, then your current plan will no longer provide optimal results - your calories and macros need to be recalculated regularly. This also means that your meals need to be updated to reflect the new cals/macros!

Training plans are a little bit different, because they are not based on your stats - they are based on providing a constant muscle growth/retention stimulus. Over time our body adapts to our training and we experience diminishing returns - we need to regularly update our exercises, rep ranges, number of sets etc in order to continue progressing!

Monthly updates also help to keep your food and your training interesting, as well as give you a chance to regularly update any of your preferences.

The monthly update process is quick and easy, and you can do it all through the GGF app!

I genuinely want to help you get to your goal, and there are several reasons why monthly updates are the best way to do that!

Nutrition plans are designed based on your stats and preferences at the particular moment in time that they are designed. This means that as you gain or lose weight, or if your activity level changes, then your current plan will no longer provide optimal results - your calories and macros need to be recalculated regularly. This also means that your meals need to be updated to reflect the new cals/macros!

GGF App - update screen

Training plans are a little bit different, because they are not based on your stats - they are based on providing a constant muscle growth/retention stimulus. Over time our body adapts to our training and we experience diminishing returns - we need to regularly update our exercises, rep ranges, number of sets etc in order to continue progressing!

Monthly updates also help to keep your food and your training interesting, as well as give you a chance to regularly update any of your preferences.

The monthly update process is quick and easy, and you can do it all through the GGF app!

Client Reviews

Frequently Asked Questions

Can't see your question below? Send me an email here.
How does a monthly subscription work?

All GGF nutrition plans and training plans are only available via recurring monthly subscriptions. A monthly subscription basically means a recurring monthly payment, similar to Netflix or Sky subscriptions. Your first monthly payment is charged when you sign up, and then you'll be charged each month after that on the same date of the month that you signed up on, unless you cancel beforehand (by sending an email to support@goodguysfit.com). The price of your subscription at the time you sign up stays locked in and does not change throughout the duration of your subscription.

Your subscription pays for the designing of your plan(s), access to them via the GGF app and website portal as well as all the app features, monthly updates, email support, Team Good Guys membership and Facebook group, and entry into prize draws. You have access to all of these things as long as you have a current subscription and you lose access if you cancel your subscription, once your paid time runs out. The exception being your Team Good Guys membership, which you retain even if you cancel your subscription.

Do you build one-off plans?

I do not - plans are available by monthly subscription only. Click here for more information about why this is. The long and the short of it is: a one-off plan won't get you the results that you're looking for, but a subscription will!

How do the check-ins work?

There are two types of check-ins: via email and via the app, and both are done monthly.

At the end of each month (starting from your sign-up date) you'll be prompted in the app to log your progress and update your stats and preferences - this is the information that I'll use to build your next plan(s). Once you've completed the quick update, I'll have your new plan ready for you within 36 hours.

Once a month I'll also send you an email to check in and see how you're going - usually this will be in between your monthly updates in the app. Replying to these check-in emails is completely optional! The amount of checking in that each client prefers varies quite a bit - some clients like to reply to my check-in emails every month whereas some prefer to reply once every two/three/six months. They are basically just me saying that I'm here if you need me!

How does email support work?

Outside of check-ins, I'm also available via email seven days a week. So if you have any questions, need some advice or even a little pep talk - then feel free to reach out! I endeavour to respond to all emails within 24 hours and the majority of the time it's much quicker than that! 

Who is the support team?

You're looking at him - it's really me checking in with you, and really me providing the support! Many online trainers have a "team" that responds to emails etc, but I genuinely care about providing the best service that I can to my clients. Nobody is going to do that better than myself!

How do I log my progress in the app?

There's a section in the GGF app where you can log and view your body weights and measurements and upload progress photos. All three are great ways to track your progress but the two I recommend the most are body weights and progress photos, which together give us a good idea of how you are progressing. When you upload photos, you have the option of sharing them with me or keeping them private so that only you can see them (and if shared with me they are only for measuring progress and of course are confidential and will not be shared to social media or anywhere else).

There are lots of cookie cutter plans out there - are yours the same?

Absolutely not! The nutrition plans that I build are designed specifically for you, using your stats and nutritional preferences. The training plans that I build are customised using your training preferences. No two people are the same, so no two plans are the same either!

What happens if I don't make much progress?

That's the beauty of subscriptions as opposed to one-off plans - if you are following your plan(s) and feel like you are not making progress, then all you have to do is let me know and I'll update your plan(s) accordingly so that you do! 

Particularly with nutrition plans, the calories and macros that I calculate for you are educated estimates based on the information that you provide. Occasionally our calorie maintenance level can be higher or lower than we expect, and sometimes we're not as active as we think we are - in either case I will sort you out with a new plan to get things going again!

On the other hand if you aren't making progress because you're not sticking to your plan(s), then the best I can do is give you some advice around refocusing and reminding yourself what you really want. I can provide you with the best plans in the world, but you still have to follow them to get the results that you want!

How often are there prize draws and what's up for grabs?

Every month there's a supplement prize stack provided by Xplosiv Supplements. Usually this is approximately eight supplement bags/tubs such as protein powder, pre-workout and creatine etc - a random winner is drawn for each prize so that there are more chances to win! All you have to do to enter each prize draw is to have a current GGF subscription at the time it's drawn. There are also GGF clothing and random supplement giveaways from time to time!

What's the story with contracts - can I really cancel any time?

There are no contracts and no minimum terms - so yes you can cancel any time! I don't believe in locking people into contracts - if you'd like to cancel your subscription, simply send an email to support@goodguysfit.com and I'll cancel it for you!

Can I pay weekly or fortnightly instead of monthly?

Unfortunately not at the moment. This may change in the future, but allowing weekly/fortnightly payments would mean that I'd have to add a minimum term policy, which I don't want to do!

Can I talk to you on the phone or by video?

Unfortunately not! Everything is done by email and app, and the reason I do it this way is to keep the cost of the subscriptions as low as possible. The lower the price, the more people I can help!

What equipment do I need for nutrition plans?

The only thing you'll need is a kitchen scale for weighing some of the ingredients. The more accurate we are, the better our results will be!

How are my nutrition plans personalised?

Your nutrition plans are personalised based on your current goal, the statistics you provide and the preferences you select when you sign up and when you complete monthly in-app updates.

There are three goals to choose from: lose body fat (deficit), build muscle (surplus) or maintain body weight (maintenance). The stats include your height, weight, age, gender, body fat %, and activity level. The preferences include how many meals per day (3, 4, 5 or 6), food dislikes, allergies and intolerances, and any dietary requirements (vegetarian, vegan, gluten-free, dairy-free etc).

Which nutrition goal is best for me?

There are three goals to choose from: lose body fat (deficit), build muscle (surplus) or maintain body weight (maintenance).

If the goal is fat loss, we want to consume less energy than we expend (an energy deficit). If the goal is to build muscle and strength, we want to consume more energy than we expend (an energy surplus). Maintenance refers to the amount of energy required to neither gain nor lose weight, and can be used to very slowly lose fat or build muscle (but is not ideal for either), for breaks in between deficit and surplus phases, or just to focus on healthy eating, lifestyle and creating a good routine.

If you want to lose body fat AND build muscle, the best approach is to focus on one at a time by doing them in phases. This is because we can't simultaneously have a calorie deficit and a calorie surplus. Start by selecting whichever goal is most important to you at the moment, and we can switch you to the other goal whenever you're ready to do so. I would recommend a minimum of three months per surplus phase and a minimum of two months per deficit phase for best results!

Which diet types can I choose from?

You can choose from the default (no preference), vegetarian, vegan, pescetarian (fish but no other meats), pollo-pescetarian (chicken and fish but no beef or pork), gluten-free, dairy-free, ketogenic, low carb, and paleo. You can also change your diet preference at each monthly update.

If your goal is fat loss then it's worth noting that no diet type is superior to another in terms of fat loss - the diet type is a preference only. The ketogenic and low carb diets in particular are often advertised as being better for fat loss, however this is not the case so please choose the preference that you feel you'll enjoy the most!

If your goal is to build muscle, then I wouldn't recommend a vegetarian or vegan diet, or a ketogenic or low carb diet. For building muscle we want the amino acid leucine (which is much harder to get enough of without meat and/or dairy) and we want carbohydrates (which are very low in ketogenic/low carb diets). We can still build muscle with these diets - it just won't be quite as optimal.

How are the meals structured?

You can choose to have 3, 4, 5 or 6 meals per day. There will always be three main meals: breakfast, lunch and dinner, however if you select 4, 5 or 6 meals per day then you'll also receive 1, 2 or 3 snacks respectively (ie. selecting 3 meals per day means no snacks). How many meals you have per day is a personal preference only, and the order in which you eat your meals and when you eat them during the day is totally up to you!

Are there really SEVEN options to choose from per meal?

There sure are! For each meal you have up to seven options to choose from for the month, and you can mix and match the meals however you like. This means that you can choose the same meals every day, change them up every day or some combination of the two. Additionally, at the end of each month when you update your stats/preferences and I build you a new plan, you'll have a fresh new set of seven options to choose from for each meal!

The only thing to bear in mind is that the more dietary restrictions we have, the greater the chance that we end up with less meal variety (ie. less than seven options per meal to choose from). Having said that, 99% of my clients still receive the full seven options per meal. If you feel that your dietary requirements are particularly strict, please send me a message on social media and we can have a chat about it!

Will my nutrition plans be based on the meals that I currently eat?

Short answer: no. Your nutrition plans are built using meals from my extensive meal database, which are selected and personalised to suit your calorie/macro and food preference requirements. However your plans are not built based on the meals that you currently eat because doing so wouldn't be ideal nutritionally, would have far less variety, would take significantly more time - and therefore would also shoot the price up!

My goal is to provide nutrition plans that are optimal in terms of you reaching your goal. This means that the food needs to fit the optimal calories and macros, be nutritious and delicious, with heaps of variety and flexibility to boost your adherence - all while staying very affordable!

Can I eat my own meals/foods while following my nutrition plans?

Yes you can! Each meal in your current plan will have the calorie value of the meal provided. If you want to eat your own meal instead then it's just a case of tracking/calculating the calories of your custom meal and then matching it to one of your plan meals.

For example if one of your dinners was 500 calories, you could make your own dinner meal instead to the tune of 500 calories. Or if one of your snacks was 250 calories, then you could substitute in a treat worth 250 calories instead of having the plan snack. This is useful because it means you can make your own custom meals if you want to, and you can also have the odd treat if you desire - and still stay on track!

Can I have cheat meals or cheat days?

I don't like to use the word "cheat" because it implies that foods and meals are either good or bad, which isn't a great way to think about them. Instead I refer to food and meals that aren't in your plan as "off plan".

The ideal way to factor in treats and cravings is to sub them in for one of your plan meals, which allows you to deal to a craving while staying on track. However there are times where that simply isn't possible because we want to eat something that's got a significant energy value to it (ie. pizza, burgers, takeaways etc). In those situations it's okay to eat a higher calorie food/meal - just be reasonable about it! I would also recommend sticking to your plan for your other meals that day.

One of the things we are trying to develop is a healthy lifestyle, and that can absolutely include less nutritious foods in moderation. However we don't want our lifestyle to become a healthy eating/binge cycle! Having a reasonable off plan meal when you need one won't destroy your progress - but a whole day of off plan high calorie eating can undo a lot of your hard work! For example a burger and chips is reasonable, but following it up with half a block of chocolate, icecream, lollies etc is not!

Do I have to drink protein shakes or eat chicken, broccoli and rice?

Of course not! While there's nothing wrong with protein shakes or stereotypical bodybuilding meals, the meals in my database are designed to be not only nutritious but also delicious. The single most important factor to getting a good result is consistency and we achieve that through adherence (ie. sticking to the plan) - when the food tastes good we're much more likely to do that!

Some recipes do contain protein powder (eg. protein oats, smoothies etc) so if you'd prefer not to have protein powder in your meals then just add it to your disliked ingredients list when you sign up.

Do you build nutrition plans for couples?

Unfortunately it's virtually impossible to build one plan that will be effective for two completely different people! Each person needs a plan built specifically for them, their goals and their preferences. However there is a paired meals feature, which allows main meals (breakfast, lunch and/or dinner) to be paired between two GGF clients, so that they can eat the same main meals but still have those meals personalised to each individual calorie/macro-wise. This may or may not be suitable for you, so please read below for an idea of how paired meals work:

Once paired, there are a couple of different ways to prepare the meals. Some meal types are easy to prepare individually (eg. you can both make your own individual smoothies, oats etc) whereas other meals are more complex. An example would be a stir-fry style meal where you both have different amounts of each ingredient. In this situation I recommend that you cook each of your meals separately for as much accuracy as possible. However if you would prefer to combine all the ingredients together and cook one big meal to split between the two of you, then that's okay. To get a rough ratio with which to split the cooked meal, take the calorie values for both versions and add them together. Then take one person's specific calories for the meal and divide that by the total calories to get the percentage of the meal that they should have - and the other person gets the remainder. You then have the option of either weighing the full cooked meal and multiplying that by the ratio to get the portion weights, or you can just eyeball it which obviously isn't as accurate. As you can see, it's much easier to just cook the two meals seperately!

This feature can be set up once both people have signed up for a nutrition or combo subscription. If you are interested in using this feature, please send me an email once you have both signed up and I can set it up for you.

Do your nutrition plans support intermittent fasting?

Yes, you can fast while following your nutrition plans if you wish. You can do this by waiting however long you want to before eating your first meal of the day. However one thing to note is that fasting does not lead to faster fat loss (despite what you may have seen on social media), so it's a personal preference only! 

Do you make low carb nutrition plans?

Yes - I can build ketogenic plans and low carb plans. The difference between the two is that ketogenic is as low carb as possible, whereas low carb does have a little bit more carbohydrate. Once again it is important to note that both ketogenic and low carb diets do not lead to faster fat loss compared to other diets, so it's a personal preference only! 

What equipment do I need for training plans?

It depends on whether you would like to train at a gym or at home. I always recommend gym training over home training because there's so much more equipment available at a gym, which means that we have significantly more exercises available to us!

You will need either a gym membership for gym training, or dumbbells for home training (and preferably several different weighted pairs to use for the various exercises).

How are my training plans customised?

Your training plans are customised based on your current goal and the preferences you select when you sign up. There are two goals to choose from: lose body fat or build muscle. Bear in mind that your nutrition also plays a large role in both!

The preferences include how many training sessions per week (3, 4, 5 or 6), training session duration (45, 60 or 75 minutes), gym or home training, and current training experience level.

What type of training plans do you build? What split do you use?

I build training plans that focus primarily on hypertrophy (muscle gain) and if the goal is fat loss, then the focus becomes muscle retention (because it's very difficult to build muscle while in a caloric deficit). Overall strength will also increase as muscle is built, and I put emphasis on good form and full range of motion. The best split for hypertrophy tends to be a "bodybuilder" style split where each session overloads only one or two muscle groups, so I use this split or a variation of it most of the time.

Are my training plans based on the equipment that I have available?

Short answer: no. Your training plans are not built based on the equipment that you currently have available, because doing so would take significantly more time and therefore also shoot the price up!

Instead, you have the option to choose between home training and gym training. Home training is dumbbells only to make it accessible for most people, and therefore it is fairly limited compared to training at a gym where a lot more equipment is available. Gym training includes all the equipment you would find at a commercial gym including barbells, dumbbells, machines etc. If you have a home gym with quite a bit of gear, I would recommend going for the gym training option - if any exercises come up that you don't have the equipment for (ie. leg presses etc) then you can swap them out with the swap exercise feature.

What if I don't have the equipment for an exercise, or someone is using the equipment I need?

Then you can use the swap exercise feature! There will be times where we don't have a particular piece of equipment available, or the gym is really busy so we can't use a particular machine. On each exercise in your training plan there's a swap exercise button. When you hit this button, the app will provide you with two or three similar alternative exercises to choose from as a replacement!

Are my training plans based on the exercises that I already do?

Again, short answer: no. Your training plans are not designed around exercises you already do or would like to do - instead they are designed to get you to your goal as fast as possible based on my knowledge and expertise. The same applies to training splits.

Having said that, you are welcome to still do exercises that you particularly like even if they are not included in your plan. You can do them in addition to your plan or substitute them in place of one or more of your plan exercises.

Do I have to do cardio?

My training plans are purely resistance training so cardio is completely optional (and therefore not included in your plan). I would always recommend doing some sort of cardio regularly regardless of your current goal because it's good for your general and cardiovascular health - however it is not a requirement when it comes to fat loss.

If you do want to do cardio, then the type of cardio is totally up to you and the most important factor is that you enjoy doing it! For example my preferred type of cardio is rollerblading at the local skate park!

Do I have to train hard?

Short answer: yes! The best way to think about resistance training is that our goal is to give our body a reason to build more muscle. We do this by training hard, taking our working sets close to muscle failure (when we can't do any more reps with good form). This tells our body that our muscles need to adapt, to be bigger and stronger, so that we can better deal with the training stress the next time around. In other words if we don't push ourselves then there's no reason for our muscles to grow!

Do you build sports-specific training plans?

Unfortunately not - the training plans I build are focused on hypertrophy (muscle gain). With hypertrophy there will always be some strength increase as well, so my plans can certainly supplement other sports-specific training (particularly sports like rugby where there is benefit to being more muscular). However for many sports it may be beneficial to train explosive power, mobility etc - which is not a focus in the plans that I build.