TUE · 04 JUN 2026 · DAY 9
Hey Tony.
You’re 58 days from LA. Last weigh-in: 218.4 lb, down from 225 over 7 years — we accelerate from here. Doctor wants 180; visceral fat 16 is the priority metric.
CURRENT
218lb
↓ 0.6 vs 7d ago
DOC TARGET
180lb
-38 lb total
VISCERAL FAT
16
flag >12 · top priority
DAYS TO LA
58d
phase 1 window
Today’s Plan
Tony — your 27 May scan came in. Visceral fat 16 is the doctor’s top flag, but body water at 48.1% is the easiest fix on the list. 3 L water/day this week + the 5–6pm anchor and you'll feel a Tuesday-level difference by Sunday. Stay loud on the jollof portion — ¾ cup max.
Read Full Note →Health · Composition
Your Body
Latest smart-scale scan + live macro calculator. Numbers update as your weekly readings sync.
Nutrition · Today
Diary & Meals
Today’s food log, your 4-meal fuel clock, the 7-day Nigerian-friendly rotation, and the 2am Protocol.
Movement
Train
Treadmill · Bike · Bench. Three movement days per week with a Tired-Day Minimum for shift weeks.
60-Day Plan
Your Roadmap
Weeks 1, 2, and 3 are unlocked. Week 4 + the LA Transition Protocol unlock on the Transformation tier.
Coaching
Coach Ward
Your coach, your starting notes, real client gallery, and your personalized risk profile.
Your Coach
Jalen Ward
Built By Ward · JWardMuscle
Settings · Plans
Account & Tiers
You’re on the free Starter tier. Below are the paid tiers and what each unlocks — no high-pressure pitch.
The 18-Hour
Blueprint
Built from your scan, your kitchen, and your equipment. The doctor said 180. We’ll get there one calibration at a time.
Tony — Day 1 Baseline
Pulled from your last scale reading. Re-scan auto-syncs every Sunday morning. Switch modes for Composition, Behavior, or Forecast.
VISCERAL_FAT
16level
High · above 12 = cardio/diabetes flag · doctor’s top concern
BODY_FAT
33.4%
Obese class I · target <25% by 12 months
FUEL_GAP
9.2hrs
2pm → 11pm · zero food intake · longest stress window
2AM_LOAD
~1,100cal/night
6 of 7 nights · jollof leftovers · unplanned
DAY 14
-2.5lb · -1 belt notch
If 5–6pm anchor hits 6/7 days
DAY 30
-5lb · +1.5hr sleep
2am pull near-zero · visceral fat starts dropping
PROTEIN_%
15.2%
Low · classic on jollof-heavy diet · we’re lifting this
SKELETAL_MUSCLE
42.8%
Low ratio · bench progression is the fix
SCHEDULE_STRAIN
HIGH
18-hr shifts · age 55 · zero meal anchors
BODY_WATER
48.1%
Low · drives 2am cravings · easiest fix on the list
DAY 60 (LA)
-7lb · 211 total
Phase 1 of doctor’s 180 plan complete
DOC_TARGET (180)
~10months
Steady 0.8–1 lb/wk · safe at age 55
Body Composition Detail
All 12 readings from your last smart-scale sync. The two flagged in red are what your doctor is watching. The four in gold are what we’re fixing first. Everything else holds steady.
Weight
218.4lb
HighStarted 225 lb Oct 2019 · doc target 180
BMI
33.3
HighObese class I · target <30 (Phase 1)
Body Fat
33.4%
ObeseHealthy range for 55M = 18–24%
Visceral Fat
16
HighDoctor’s #1 flag. Cardio/diabetes risk >12.
Skeletal Muscle
42.8%
LowBench progression fixes this in 8–12 wks
Fat-Free Mass
145.8lb
AverageGoal: hold this as you lose fat
Subcutaneous Fat
28.8%
HighDrops as deficit holds · visible 3–4 wks in
Body Water
48.1%
LowEasiest fix on this list — 3 L/day target
Muscle Mass
138.6lb
StrongNet mass is solid · ratio is what’s off
Bone Mass
7.2lb
AverageD3 + magnesium protocol protects this
Protein
15.2%
LowCommon on rice-heavy Nigerian diet · we lift to 205g/day
BMR
1,786kcal
AverageMatches Mifflin calc exactly — numbers validated
SOURCE · smart-scale sync · last refresh 27 MAY 2026 · auto-sync every Sun 06:00
The Math, Personalized.
Your real numbers, locked from your last body-comp scan + doctor visit. Move any slider to see how each metric shifts the math. Doctor wants you at 180. You're at 218. That's 38 lb — not a sprint, a season.
Your Profile
Adjust to your real numbers. Defaults reflect what you told me.
BMR
1786cal
Matches your scan reading exactly — math validated
TDEE
2455cal
Total daily burn at your current activity
DAILY_TARGET
1965cal
~20% deficit — safe at age 55, muscle-preserving
DEFICIT/DAY
-490cal
Gentle — bigger deficits backfire after 50
LOSS BY LA
-6.9lb
Realistic at 85% adherence
WEIGHT_AT_LA
211lb
Doc target 31 lb to go · Phase 2
What Your Plate Looks Like
This is a real Tuesday on your protocol — foods you already eat, totals against the targets above. No weighing. No spreadsheet. Just sanity-check the numbers once, then you stop tracking and start trusting hand portions.
TUE · DAY 9 · BASELINE WEEK
Tony’s Plate · Nigerian-Friendly Targets
What This Day Tells Us
You hit calories within 3% of target — that's a green day for someone at 218 lb. Protein came in 32g short; one extra scoop of whey at the 5–6pm anchor or a piece of suya on the afternoon plate closes the gap. Carbs were 20% over because of the jollof — if we trim that ¾ cup to ½ cup on weekdays, you're dead-on.
Most importantly: this day has zero 2am jollof raids. Late plate was pre-decided (3 boiled eggs + pineapple). The kitchen closed at 1am. That alone is a -700 to -1,100 cal swing vs. your Day 1 baseline — the difference between losing weight this week and gaining.
Visceral fat impact: Three days like this in a row and the visceral fat number on your next scan will start moving down. That’s your doctor’s #1 metric.
The Brutal Math
No coaching ever needs 100% perfect. But there's a curve between "trying" and "getting results." Drag the slider to see what your projected LA-day numbers look like at different adherence levels.
Weight Loss
-6.1lb
By LA day
2am Pulls
8/ 58
vs 50/58 at baseline
Avg Sleep
6.2hr
+1.7 vs Day 1
Bench (lb)
+15%
progressive load works
Why coaching changes this curve: Self-driven adherence tops out around 70–78% for guys with brutal schedules. Weekly check-ins push that to 85–92% — not because anyone is watching you, but because the plan adjusts to your real week before you fall off, instead of staying static while you drift.
What You Told Me
Jalen Ward
Founder · Coach Ward · Built By Ward
Read This First
Tony — you came in with hard numbers and a clear ask: doctor wants 180, you’re at 218, visceral fat is the real flag, and you’re moving to LA in 8 weeks. That’s the whole brief. So let’s talk plainly.
You don’t have a willpower problem. You have a fuel-timing problem at age 55 on a Nigerian-household menu. And that one I can fix.
I’ve coached plenty of guys with your exact profile: 50+, long shifts, household full of jollof and egusi, doctor pointing at the visceral fat number. Not Instagram athletes. Men whose system needs to survive a 16-hour day, a Nigerian kitchen, and a marriage where the food has cultural weight. We don’t take the jollof away. We just time it.
Everything below is built from your own words and your real scan data. The numbers in this portal are pulled straight from your 27 May reading. Your meal cards reference your foods — jollof, egusi, plantain, suya, beans. Not someone else’s diet retrofitted to you.
About LA — that’s 8 weeks out. The doctor’s 180 target is more like 9–11 months out at safe-loss rates for 55. So LA is Phase 1, not the finish line. By LA we want you ~211 (-7 lb), visceral fat trending down, sleep up. Then Phase 2 carries you to the doctor’s number through the rest of the year.
Read it tonight. Start with the 5–6pm anchor tomorrow. The other moves can wait a week. One small win at a time.
The 60-Day Roadmap
A map of where you are vs. where this goes. The first checkpoint is happening tonight. The rest unlock as you accept coaching.
Why You Eat At 2am
Here’s your actual day, from what you told me:
You go nine-plus hours without eating during the hardest, most stressful part of your day. By 2am your body isn’t being weak — it’s running on empty and screaming for the fastest calories it can find. Anyone would lose that fight. I would too.
So we’re not going to “fight the 2am.” We’re going to close the gap so 2am never gets a vote.
Your Daily Fuel Clock
Four steady touch-points instead of two big swings. Same foods. We just add a 5–6pm fuel-up and turn 2am into a planned plate instead of a raid.
~10AM · MEAL 1 — BREAKFAST
3 eggs + a cupped handful of carbs — this is where the boiled plantain goes (boiled or broiled, not fried), or swap to yam + egg sauce. Half-mug of Lipton or coffee. Skip the Milo — pure sugar.
~1–2PM · MEAL 2 — AFTERNOON
Jollof or white rice + grilled chicken/fish + side of egusi or efo riro. Keep the protein big, keep the rice to ¾ cup cooked (a cupped handful), and let the vegetable soup do the heavy lifting on volume.
~5–6PM · MEAL 3 — THE ANCHOR ★
This is the meal that changes everything. No cooking: protein shake + banana, OR Greek yogurt + fruit, OR a small bowl of akara (3 pieces) + 1 boiled egg. The shake is the easiest — one less decision after a long shift.
LATE SHIFT · THE PLANNED PLATE
If you’re still up, you eat. Decide before the shift, not at 2am. Best choices: 3 boiled eggs + fruit · small bowl of pepper soup + meat · cottage cheese + a boiled plantain. Don’t open the jollof pot.
No Counting. Use Your Hand.
The goal is eating enough, consistently — not restriction. Under-eating is what feeds the late-night binge in the first place.
Where Each Door Leads
Same Tony. Same shift. Same kitchen. Two trajectories over the next 6 months — one with the system you’re reading, one without.
If You Stay The Course
No coaching. Maybe the PDF for a week, then it slips. LA hits cold.
If You Take Coaching
Transformation tier. Weekly calibration. LA Protocol included. KPI-backed.
7-Day Meal Rotation
A plan with 21 different meals gets abandoned by Thursday. So this is one repeatable day with swaps — pick a lane per slot. Boring on paper, sustainable in real life. That’s the point.
| Slot | Pick One (Nigerian-friendly) |
|---|---|
| Breakfast | Eggs + boiled plantain · yam + egg sauce · akara (3 pieces) + pap · 3-egg omelet + tomato |
| Afternoon | Jollof rice (¾ cup) + grilled chicken + egusi · pounded yam (small) + efo riro + fish · beans + plantain + boiled egg · ofada rice + grilled fish |
| 5–6pm ★ | Protein shake + banana · Greek yogurt + pineapple · 1 boiled egg + boiled plantain · suya (no bread) + cucumber |
| Late plate | 3 boiled eggs + fruit · pepper soup + meat (no rice) · cottage cheese + boiled plantain · 4 oz catfish + steamed veg |
The 2AM Protocol
Beat the raid before it starts
The danger isn’t eating late — it’s eating unplanned. A raid happens when a tired, hungry man decides what to eat at 2am. So we take that decision away from 2am Tony and give it to 6pm Tony.
Starter Supplements
You don’t need a cabinet full of powders. These five do the heavy lifting — and the protein doubles as your no-cook 5–6pm meal.
| Supplement | Why · When |
|---|---|
| Protein powder | Hits protein with zero cooking. Your 5–6pm anchor. |
| Creatine (5g) | Most-studied supplement there is. Strength + energy. Daily, any time. |
| Vitamin D3 | Indoors 18 hrs/day = almost certainly low. Morning. |
| Magnesium glycinate | Better sleep + recovery on short rest. Before bed. |
| Fish oil (omega-3) | Joints + recovery + heart. With a meal. |
Clear any supplement with your doctor first, especially on long shifts or if you take medication. And keep caffeine at least 6–8 hrs before whatever sleep you do get.
The Machine Startups
3 movement days this week. On a brutal shift, do the Tired-Day Minimum — it still counts. Consistency beats intensity every single time at the start.
🏃TREADMILL — the fat-loss workhorse
Start: 15–20 min brisk walk at 3–5% incline. You should be able to talk but not sing.
Progress: add 5 min or 1% incline each week.
Tired-Day Minimum: 10 min flat walk. Done > perfect.
🚴BIKE — easy on the legs, great recovery
Start: 15–20 min steady, moderate effort.
Level up: intervals — 1 min harder / 2 min easy, repeat 5×.
Tired-Day Minimum: 10 min easy spin while you decompress.
🏋️BENCH — full-body strength, 3×/week
Same 5 moves each session. 2–3 sets of 8–12 reps. Always leave 2 reps in the tank — we build, we don’t break.
- Dumbbell / barbell bench press
- Bench-supported dumbbell row
- Goblet or dumbbell squat
- Seated dumbbell shoulder press
- Glute bridge with shoulders on the bench
Tired-Day Minimum: 1 set of each. 8 minutes, in and out.
A Sample Week
Mon / Wed / Fri: Bench full-body + 15 min treadmill
Tue / Thu / Sat: 15–20 min bike or walk (optional)
Sun: Rest. Real rest.
Your First 7 Days
Each day has one tiny thing. None of them require willpower. They install habits one notch at a time so by Day 7 the system is running itself.
Day 1 — Add the 5–6pm meal.
If you change one thing, make it this. It’s the lever the whole plan turns on. Buy a tub of protein powder + a six-pack of bananas tonight if you don’t have them.
Day 2 — Pre-plate your late option.
Before your shift, put one protein-forward plate in the fridge. 3 boiled eggs + fruit. That’s your only legal 2am option. Decide now, not at 2am.
Day 3 — First movement session.
10 min walk on the treadmill or 10 min easy bike. That’s it. We’re building the habit, not chasing soreness. Done > perfect.
Day 4 — Hydration anchor.
Fill a 32 oz bottle in the morning. Drink it before lunch. Refill. Drink before 5–6pm meal. Half your 2am "hunger" is dehydration. This kills more cravings than any supplement.
Day 5 — Bench session #1.
2 sets of the 5 lifts (in the Machines section). Light weight — 60% of what feels easy. Just learn the patterns. Always leave 2 reps in the tank.
Day 6 — Tracking starts.
Phone notes app. Five lines before bed: weight, sleep hours, 2am Y/N, energy crash time, 5–6pm hunger 1–10. 90 seconds. This is the data Week 2 needs.
Day 7 — Review and walk.
30-min walk anywhere. Phone in your pocket. Audiobook or silence, your call. Review the week in your head — what landed, what slipped. Tomorrow Week 2 unlocks above.
Week 1 Was The Map. Week 2 Is The Tuning.
By Day 7 you've got 7 days of data on yourself. Now we read it. Most people never get past Week 1 because they don't know how to interpret what their own body told them. Here's how.
What To Track This Week (5 minutes a day)
- Bodyweight — same time daily, post-bathroom, pre-water. Don't read into single days.
- Sleep hours — count actual sleep, not time in bed. Honest number.
- 2am pull — Y/N each night. Did you raid the kitchen unplanned, yes or no.
- Energy crash — what time did your wall hit today? 6pm? 8pm? Never?
- Hunger at 5–6pm — 1–10. How bad was the pull when you got home?
Phone notes app. Five lines. Takes 90 seconds before bed. This data is what coaching uses to recalibrate.
If You See This → Move This Lever
By Day 8, you'll see one of these patterns. Each one has a specific move. No guessing.
| Signal From Week 1 | What It Means | The Move |
|---|---|---|
| 2am pull happened 5+ nights | 5–6pm anchor isn't dense enough to last 6 hours | Bump protein at 5–6pm by one palm (e.g., add Greek yogurt to shake) |
| 5–6pm hunger ≥ 8/10 | Mid-shift gap too long; lunch portions too small | Add a 3pm snack — handful of nuts + fruit, or jerky |
| Energy crash ≤ 6pm | Carbs front-loaded; afternoon is glycemic dump | Shift carbs later — lighter breakfast, denser 5–6pm with rice or potato |
| 2am pull dropped to ≤ 2 nights | System working; we tighten and progress | Hold portions, add Week 3 strength progression below |
| Sleep stayed ≤ 5 hr | Shift schedule isn't sleep's enemy — magnesium timing is | Magnesium glycinate 30 min before you actually lie down, not at dinner |
| Bodyweight up 2+ lb | Almost always water from sodium spike (late-night salty foods) | Don't change food. Add 20 oz extra water earlier in the day, recheck Day 14 |
| Bodyweight down 2-3 lb | Expected glycogen + water; not fat loss yet | Don't celebrate yet, don't restrict — hold steady, this is normal |
| Skipped 5–6pm meal 3+ days | Friction is too high; meal needs to be dumber | Pre-buy RTD shakes for the week — zero decisions, zero prep |
Your Week 2 Daily Map
Each day has one tiny add-on. None of them require willpower — just sequence.
D8
Mon
Bodyweight + sleep log · Run Week 1 fuel clock
D9
Tue
Apply one matrix move from above
D10
Wed
Bench day · log weights for first time
D11
Thu
Mid-shift fueling test — pocket protein
D12
Fri
Sleep hygiene — magnesium 30 min pre-bed
D13
Sat
Walk + meal prep · 4 lunches
D14
Sun
Re-scan day · review the week
Mid-Shift Emergency Fuel
For days when you can't get to a meal — what to keep in the truck/locker.
- RTD protein shake (Premier, Fairlife, OWYN) — 30g protein, zero prep
- Jerky stick + apple — beef stick + fruit, fits in any pocket
- Greek yogurt cup — keep one in the work fridge if there is one
- Hard-boiled eggs — make 6 on Sunday, last all week
- Cottage cheese + handful of pretzels — surprisingly filling, kills hunger 3+ hrs
Rule: if it's not already in your hand at the moment of hunger, you'll skip it. Pre-load.
Sleep Hygiene For Shift Work
Short sleep is the real enemy. You can't always get more hours — but you can make the hours count.
- Last caffeine 8 hrs before sleep. For most shifts that means morning only.
- Cool room — 65–68°F. Cold sleep = deeper sleep.
- Magnesium glycinate 300mg, 30 min before you lie down (not dinner).
- Phone out of the bedroom, or at minimum on Do Not Disturb + face down.
- Same wake time 6 days a week — even after a brutal shift. Anchor the rhythm.
If you sleep 4.5 hours of deep, dark, cool sleep, you'll recover better than 7 hours of restless interrupted sleep. Quality > quantity when quantity is fixed.
Same Foods. New Combinations.
Week 1 was repeating one day on purpose — to lock the habit. Week 2 we widen the lane so you don't get bored.
| Slot | Week 2 Picks |
|---|---|
| Breakfast | Omelet (3 eggs + spinach + cheese) · Overnight oats + protein powder + berries · Greek yogurt parfait + granola · Egg + plantain hash |
| Mid-Shift (NEW) | RTD shake · Jerky + apple · Cottage cheese + pretzels · Hummus + carrots + hard egg |
| Afternoon | Chicken + rice + broccoli · Beef stir-fry + rice · Tuna + crackers + cucumber · Turkey wrap + side salad |
| 5–6pm ★ | Protein smoothie (40g) + banana + PB · Greek yogurt + berries + honey · Leftover chicken + rice (re-heat 90 sec) · Cottage cheese + fruit |
| Late plate | 3 boiled eggs + fruit · Casein shake + almonds · Tuna pouch + crackers · Cottage cheese + measured popcorn |
If The Numbers Moved, So Do We
By Week 3 your 2am pull should be down to ≤2 nights, your sleep should be tightening, and your body composition is starting to shift visibly. This is when most people get bored and quit. We do the opposite.
The Bench Numbers
Same 5 lifts. We add weight or reps every session. Track in your phone notes — number beside lift, every workout.
| Lift | Week 1 Start | Week 2 | Week 3 Target | Cue |
|---|---|---|---|---|
| Dumbbell bench press | 2 × 8 × 25 lb | 2 × 10 × 25 | 3 × 8 × 30 | Pause at bottom · 2 reps in tank |
| Bench-supported row | 2 × 8 × 25 | 3 × 8 × 25 | 3 × 8 × 30 | Elbow back, not up · squeeze blade |
| Goblet squat | 2 × 10 × 30 | 2 × 12 × 35 | 3 × 10 × 40 | Heels flat · sit between feet |
| Seated DB press | 2 × 8 × 20 | 2 × 10 × 20 | 3 × 8 × 25 | Ribs down · don't arch low back |
| Glute bridge (bench) | 2 × 12 BW | 2 × 12 × 25 | 3 × 10 × 40 | Squeeze at top · 2-sec hold |
If a week's target feels too easy, jump weight. If it crushes you, add reps before adding weight. The rule is never miss the same weight twice — if you stall, drop 5 lb and rebuild.
The Treadmill + Bike Ladder
Treadmill — Week 3 Targets
- Mon/Wed/Fri (post-bench): 20 min · 4% incline · 3.5–3.8 mph
- Tue/Thu: 25 min · 5% incline · 3.5 mph (steady state, can hold a conversation)
- Sat: 30 min walk · any incline · audiobook/podcast pace
If your heart rate at 4% / 3.5 mph dropped vs. Week 1 (use a watch or fingers-on-pulse for 15 sec × 4), add 1% incline.
Bike — Week 3 Intervals
- Warmup: 5 min easy spin
- Work: 90 sec hard / 90 sec easy × 6 rounds = 18 min
- Cooldown: 5 min easy
- Total: 28 min
"Hard" = you can speak 3 words, not a sentence. Heart rate roughly 80% max. If you can hold a conversation, you're not in the work zone.
The 12-Minute Wind-Down
Three habits stacked at the end of every long shift. Total: 12 minutes. Compound effect: faster recovery, deeper sleep, lower 2am pull.
STEP 1 · 3 MINUTES
Cold rinse — 60 seconds. End your shower on cold. Doesn't need to be ice, just genuinely cold. Drops core temp → faster onset sleep. The first week is brutal; by Week 3 you'll crave it.
STEP 2 · 5 MINUTES
Floor stretch flow. Hip flexor (30 sec each side) → seated forward fold (60 sec) → child's pose (60 sec) → supine spinal twist (30 sec each side). Phone face down. Eyes closed.
STEP 3 · 4 MINUTES
Magnesium + 4-7-8 breathing. Take 300mg magnesium glycinate with water. Then: inhale 4 sec, hold 7, exhale 8. Do 4 cycles. This is the closest thing to a sleep cheat-code that exists.
The 7-Item Pre-Move Checklist
You're ~6 weeks from the move. Stage 1 of the LA Protocol — the parts you can do before the full coaching protocol activates. Knock these out this week.
Confirm LA kitchen specs
Photo or call your new place. Stovetop? Oven? Fridge size? This dictates which Week 1 protocols carry over and which need new versions.
Identify your LA zip
Once we have it, I can pre-build your restaurant whitelist — 5 places near you that hit macros and you'll actually eat at after 18-hr days.
Set up grocery delivery in LA now
Instacart / Whole Foods / Amazon Fresh — create the account, save payment, set delivery address. Day 1 in LA you place an order, food is in your fridge by Day 2.
Decide bench/bike/treadmill fate
Ship them? Sell + replace? Use a gym? Decide now, not after the move. Three weeks without movement = full reset.
Map your new shift schedule
New location, new commute, possibly new hours. Plot when your 5–6pm anchor will hit on LA time. 2am shifts to 11pm if you're on Pacific.
Buy 30 days of supplements pre-move
Protein, creatine, D3, magnesium, fish oil. Don't try to source new brands in a new city during chaos week. Bring your stack with you.
Talk to your wife about her plantains
I'm half joking. Half not. If she's moving with you, that food anchor moves too — that's a Week 4 superpower. If she's not, we need a replacement structure. Either way: this is a real conversation.
Your Week 3 Daily Map
D15
Mon
Bench (W3 weights) + 20 min treadmill
D16
Tue
Bike intervals · 12-min wind-down
D17
Wed
Bench + LA checklist (item 1–3)
D18
Thu
25 min steady state · cold rinse start
D19
Fri
Bench + LA checklist (item 4–6)
D20
Sat
30 min walk · Week 2 meal prep
D21
Sun
3-week scan · review · talk to wife
What Should Have Happened By End of Week 3
- 2am pull: ≤ 1 night out of 7 (was 6/7 at Day 1)
- Sleep: +30–60 min average vs. Day 1
- Energy crash: pushed 1–2 hours later, or gone entirely
- Bench numbers: +5–15% across all five lifts
- Bodyweight: -4 to -8 lb (most of it real now, not just water)
- Belt notch: -1 (waist responds before scale catches up)
- 2am Tony identity: starting to feel like a former version of you
If you hit 4 of 7 of these, you're on track. This is where the LA Transition module locks in — Week 4 forward is coaching territory.
Weeks 2 — 4
Weeks 1–3 are fully unlocked on your free Starter tier. Week 4 onwards is part of the Transformation tier — that's where the plan starts adapting to your data each week instead of running a fixed template.
Personal recalibration call. 45 minutes, your numbers in front of us. We rebuild Week 5+ from your actual response — not assumptions.
The 5–6pm anchor stops being a discipline question and becomes autopilot. We then activate the LA Transition Protocol in full — restaurant whitelist by zip, jet-lag protocol, time-zone meal-shift, kitchen scout, equipment plan.
This is also where the KPI Compliance Dashboard goes live — your bench numbers, sleep, weight, and 2am-pull score, tracked weekly against the 60-day guarantee benchmark.
Stress-test before the move. Land already running.
⚡ Personalized Module · Unlocks With Coaching
The LA Transition Protocol
You said you’re 2 months out. New city, new kitchen, new commute, restaurants on every corner, a different daily rhythm. Your entire food environment is about to shift — whether your wife moves with you or you’re solo for a stretch, the playbook is different. A static plan breaks the day you land. This module gets built around your specific move.
- Week -2 (Dallas): Stress-test current system. Identify which habits are environment-dependent vs. portable.
- Week -1 (Dallas): Restaurant whitelist for your LA zip. 5 go-to orders that hit your macros. Grocery delivery setup so Day 1 in LA isn’t Day 1 of starvation.
- Week 0 (Move): Travel-day protocol. Time-zone hack so 2am doesn’t become 4am.
- Week +1 (LA): Kitchen scout. Equipment audit. Local gym or driveway setup. Schedule re-anchor.
- Week +2: Full re-calibration with LA data. Plan rebuilt around the new normal.
Risk Profile · Computed From Your Scan
Health Trajectory · No-Change Scenario
Honest projection if your current pattern holds for 6 more months. These are the numbers your doctor is actually watching at your next visit.
Drag To Compare
These aren’t athletes with 6 hours a day. They’re people with jobs, shifts, families, and bad-sleep weeks. Same system you’re reading right now, applied with weekly coaching. Drag the handle on each card to reveal the after.
Your Plan: Starter Access
You’re on the free Starter tier. Below are the paid tiers and what each unlocks. No upsell pressure — the portal works as-is, but coaching is where the doctor’s 180 target gets fully managed.
Foundation
Self-Driven
$750/mo
3-month minimum
- Full nutrition + training plan, built around your kitchen and equipment
- Bi-weekly async check-ins (text-based)
- Monthly plan recalibration based on your data
- Direct message access during business hours
- Supplement protocol + reorder reminders
- The KPI compliance dashboard
Transformation
Built With Me
$1,500/mo
3–6 month minimum
- Everything in Foundation, plus —
- Weekly 1-on-1 video check-in (30 min, your schedule)
- Daily message support — the 2am safety net
- Real-time adjustments — macro/training/sleep all moving with you
- The LA Transition Protocol — included, not extra
- Photo + measurement audits every 2 weeks
- Sleep, stress, and shift-schedule integration
- 60-day KPI guarantee (see below)
Inner Circle
Concierge
$2,500+/mo
6-month minimum
- Everything in Transformation, plus —
- Direct line access — my personal number, any hour
- In-person training intensives (LA / Dallas)
- Travel meal planning — restaurant pre-ordering by zip
- Recovery protocol design (sleep tracking, blood work review)
- Quarterly physique photoshoot included
- Closed Inner Circle community access
- White-glove LA relocation support
Why The Middle Tier Is Right For You
Transformation, Specifically
You have an LA move in 8 weeks — and the LA Protocol is included at this tier.
This is the single biggest variable in your life right now. The protocol that handles it lives in Transformation. Foundation can’t adapt that fast; Inner Circle is overkill.
The 2am habit needs weekly eyes — not daily babysitting.
Habits this entrenched don’t break from a PDF, but they also don’t need 24/7 contact. They need a weekly check-in that catches the slip on Tuesday instead of next month.
You already have the equipment and the food sense.
You’re not starting from zero. You don’t need concierge meal-prep. You need the strategic layer — calibration, accountability, adjustment — sitting on top of what you already know how to do.
Your shift schedule fits async messaging.
You can’t take a daily live call. You can send a 30-second voice note at 11pm and have my reply waiting when you wake up. This tier is designed for exactly that rhythm.
KPI
The Guarantee
I bet on the system
Follow the program for 60 days — nutrition, training, check-ins, sleep — and if you don’t hit your agreed KPIs, I extend your coaching at no cost until you do. That’s not a refund. It’s me staying on the hook with you.
What You’re Probably Thinking
I work 18-hour days. When am I supposed to check in?
Honestly, $1,500/mo is a lot of money.
What if I just do this PDF and see what happens?
What if I miss a week because of work?
Do I have to track macros?
How fast will I see results?
What’s the application actually like?
What happens the day I land in LA?
Can I cancel? What if I lose my job or have an emergency?
My wife thinks I'm crazy for paying for a coach. What do I tell her?
Why is this a "starter" if you're giving me 3 full weeks?
What if I'm already in decent shape and just want a tune-up?
Can I see what your weekly check-in actually looks like?
What if I just want nutrition and not training?
Account · Coaching Add-On
When You’re Ready, Tony.
Your Starter portal stays free for as long as you want it. If you decide the doctor’s 180 target needs a coach — especially with the LA move on the horizon — the Transformation tier hooks you up with weekly recalibration, daily message support, and the LA Protocol. Reach out when it makes sense.
Start a Conversation Or text directly — (469) 389-0597