Evolve Coaching

Evolve is a 1:1 online coaching service for males who want to reduce their body fat and increase their muscle mass.

We help men build consistency with nutrition and exercise by ditching the all-or-nothing approach. 
To achieve this we use something called ‘Your Journey’ 


This involves periods of cutting and bulking to reach your genetic potential. During this process you will understand how to keep a result for a lifetime and not just 12 weeks. 


There are 4 main stages 


Your first cut 
Your first bulk
Your second cut
Your second bulk


The Evolve Plan
To begin the process you will complete an onboarding week. This will involve an in-depth exercise, nutrition, and lifestyle questionnaire. And a 2-week dietary assessment. This is to ensure you get to your end goal easier by tackling the specific problems you face.

Consistency Check-Ins
For you to stay accountable you will complete a weekly check-in. This will keep you consistent and ensure you're sticking to the program. You will also have access to my personal WhatsApp to ask any questions you may have. Any updates that occur to your program will take place at your check-in.
Male Muscle and Strength Building Program
Your training program will be set up for you based on your training age, goals, and technique. Accompanying your training will be a guide explaining the principles of 'progressive overload'. This will ensure you know how to always improve your training performance. Alongside this is an exercise video library of all the movements. You will also have the opportunity to send videos through daily of your technique.

Fat Loss and Muscle Building Nutrition Program

After completing your 2 week dietary assessment you will receive a nutrition program. Your current calorie, macronutrient intake, eating behaviors, and lifestyle will determine the program. You will also receive a supplement plan based on your goals.
How To Eat Any Foods You Want And Reach Your Targets Guide
Meal plans work in the short term but not in the long term. In order for you to understand how to eat the foods you enjoy you will create yourself a meal plan example. I will guide you through this process accompanied by meal plan examples and a recipe book.

Ultimate Meal Prep Method
You don’t have to meal prep or eat from tupperware every meal. I’ve created 3 meal prep methods that will help you save time and headaches when it comes to meal prep for the week. From this, you will be able to determine the most suitable method.

How To Eat and Drink Out Socially Without Looking Like a Stiff
You will learn what to do before, during, and after so you can enjoy your social events while still losing body fat. You will also receive a restaurant guide to help you choose what to eat when dining out.
Optimize Your Sleep Checklist
We sleep for roughly 1/3 of our lives. It has a huge impact on our hunger, energy levels, stress, and mood. To make sure you’re getting your best night's sleep there is a checklist to follow.

How To Eat Without Ever Tracking Again

The end goal of this process is so that you never have to track your nutrition again. You should be able to self-regulate using your body weight and knowledge gained. To ensure this happens we will go through periods of maintenance and diet breaks. When coaching finally comes to an end our last month working together you will not track your intake. This is to ensure you understand how to eat without ever tracking again.