Method Lean Coaching

Programs & Pricing

Three options built around different goals, budgets, and levels of support. Every plan is written from scratch — no templates, no guesswork.

A template is built for an average person who doesn't exist. Your plan is built for you. Your body, your schedule, your equipment, your goal.

★ Most Popular · Ongoing Coaching
Full 1:1 Coaching
$100
per month · subscription · cancel anytime

Best for lifters who want ongoing structure, accountability, and adjustments based on real progress — not guesswork.

What You Get
  • Fully custom monthly training plan built around your schedule and equipment
  • Personalized calorie and macro targets based on your starting point and goal
  • Weekly check-in review with training and nutrition adjustments based on real progress data
  • Dynamic nutrition updates — targets shift as your body changes
  • Direct message support for questions, troubleshooting, and accountability
  • MacroFactor app required for nutrition tracking (adjustments are data-driven, not guesswork)
Best For
  • People cutting, bulking, or recomping who want a clear plan
  • Intermediate lifters who want structure and accountability
  • Busy people who need a plan that fits real life, not an idealized schedule
  • Anyone who has been piecing things together on their own without seeing results
Not For
  • People unwilling to track food intake
  • People looking for daily hand-holding or a passive experience
  • People who want a generic template for cheap
Nutrition Setup — MacroFactor
Calorie target Custom — set from your bodyweight, activity level & goal (cut, maintain, or gain)
Macro breakdown Protein, carb & fat targets calculated individually — not a generic percentage
Weigh-ins Daily morning weigh-ins — MacroFactor reads your trend, not individual days
Adjustments Made at weekly check-in when weight trend diverges from goal — not on a random schedule
Tracking Log meals in MacroFactor — food database + barcode scanner keeps daily logging fast
Training Setup — Strong App
Split Built around your schedule — Upper/Lower, Push/Pull/Legs, or Full Body (client preference)
Days per week Whatever fits your actual life — 3, 4, 5, or 6 days depending on availability
Session length Designed around your time constraints — shorter or longer sessions available
Exercise selection Compound movements as primary movers, hypertrophy-focused accessories for weak points
Progression Progressive overload — increase load when top of rep range is hit across all working sets
Cardio Guidelines included per phase — adjusted to your preference and current goal
Sample Client Nutrition Day
What a coaching client's day of eating looks like
Example targets: 2,000 cal · 180g protein · 140g carbs · 80g fat — your actual numbers will be calculated individually
Meal Foods Cal Protein Carbs Fat
Breakfast 4 whole eggs, scrambled · ½ cup rolled oats (dry), cooked with water · 1 tbsp peanut butter · Black coffee 53433g30g31g
Lunch 7 oz grilled chicken breast · 1 cup cooked jasmine rice · 1 cup steamed broccoli · 1 tbsp olive oil 59852g56g19g
Snack 1½ scoops whey protein, shaken with water · ½ cup blueberries 22239g16g3g
Dinner 6 oz Atlantic salmon, baked · 1 medium sweet potato · 2 cups baby spinach, sautéed 43838g26g20g
Evening 1 cup nonfat Greek yogurt · 1 oz almonds (≈23) 26423g12g14g
Day Total 2,056 185g 140g 87g

You receive 5 full days like this, built around your exact macro targets and food preferences. Foods can be swapped for anything with similar macros — you're not locked into specific meals. Tracked daily in MacroFactor.

Expected Outcome

A clearer plan, better adherence, and measurably better progress than trying to piece things together on your own. Adjustments happen when the data says they need to — not on a random schedule.

Start Full Coaching — $100/mo
One-Time · Nutrition Setup
Custom Macro Plan
$100
one-time payment · no subscription

Best for people who want a clear, personalized starting point for nutrition — without ongoing coaching.

What You Get
  • Personalized calorie target based on your goal (fat loss, maintenance, or muscle gain)
  • Custom macro breakdown — protein, carbs, and fats tailored to your body
  • 5 full-day sample menus built around your macros and food preferences
  • Food substitution guidance so you're not locked into specific meals
  • Adjustment guidance — what to change if progress stalls based on scale trends
  • Simple tracking setup using MacroFactor (required for this plan)
Best For
  • People who want nutrition structure but don't need ongoing accountability
  • Those comfortable training on their own who want to dial in their diet
  • People who have been guessing calories and want a precise, personalized target
  • Beginners to intermediate lifters focused on fat loss or lean muscle gain
Not For
  • People who want ongoing adjustments and weekly feedback
  • People who do not want to track food intake at all
  • Those expecting a rigid "eat this exact meal every day" plan
What Your Macro Plan Includes
Calorie target Personalized to your bodyweight, goal, and activity level — not a generic estimate
Protein Set high enough to preserve or build muscle — based on your body and goal
Carbs & fats Split based on your food preferences and training demands — not arbitrary percentages
Sample menus 5 full example days built around your macro targets and food preferences
Substitutions Guidance on swapping foods in and out — you're not locked into specific meals
Adjustment guide What to change if progress stalls — based on scale trend, not guesswork
MacroFactor Tracking Setup
App required MacroFactor — iOS & Android, free trial included
Why MacroFactor Uses your real weight trend to calculate your actual TDEE — not an equation estimate
Weigh-ins Daily morning weigh-ins — app reads your 7-day trend, filters out noise
Logging Food database + barcode scanner — most meals take under 2 minutes to log
Setup included Your targets are entered for you — you just track and follow
Included in Your Plan — Sample Day (1 of 5)
This is what you receive — built around your numbers
Example targets: 2,000 cal · 180g protein · 140g carbs · 80g fat — your actual targets are calculated from your body and goal
Meal Foods Cal Protein Carbs Fat
Breakfast 3 whole eggs + 3 egg whites, scrambled · 1 slice whole-grain toast · 2 strips turkey bacon 42540g18g20g
Lunch 7 oz ground turkey (93% lean) · ¾ cup cooked brown rice · 1 cup stir-fry vegetables · 1 tbsp olive oil 57548g42g21g
Snack 1 scoop whey protein, shaken with water · 1 medium apple · 1 tbsp peanut butter 30930g38g10g
Dinner 6 oz tilapia fillets, baked with lemon · ¾ cup cooked quinoa · 1 cup roasted asparagus 40648g38g11g
Evening ¾ cup nonfat cottage cheese · ½ cup mixed berries · 1 oz walnuts 32022g20g20g
Day Total 2,035 188g 156g 82g

Your plan includes 5 days like this, each built around your exact calorie and macro targets. Every day uses different foods — you also get food substitution guidance so you're never locked into a specific meal. Tracked daily in MacroFactor.

Expected Outcome

A clear, personalized nutrition setup that removes guesswork and gives you a precise starting point. You'll know exactly what to eat, how much, and what to adjust when the scale stops moving.

Get My Macro Plan — $100
One-Time · Self-Guided Training
12-Week Training Program
$200
one-time payment · self-paced

Best for people who want a structured, progression-built training plan — without the need for monthly coaching.

What You Get
  • 12 weeks of structured training with progression built into every phase
  • Detailed exercise selection based on hypertrophy and strength principles
  • Clear set and rep schemes for each movement with progression guidance
  • Exercise substitutions for limited equipment or gym constraints
  • Recommended cardio guidelines based on your goal (cutting, maintaining, or gaining)
  • Instructions for when and how to increase weight or volume week to week
Program Structure
Duration12 weeks
Training days4–6 days/week depending on selection
FocusBalanced muscle groups, optional emphasis areas
Goal optionsCut, bulk, or body recomposition
MacroFactorRecommended, not mandatory
Best For
  • Intermediate lifters who want better structure and built-in progression
  • People stuck doing random workouts without a clear plan
  • Those who want a proven program but don't need weekly coaching

Not For
  • People who need accountability or regular check-ins
  • Complete beginners with no exercise familiarity
  • Those expecting ongoing customization during the 12 weeks
Training Structure — Strong App
Duration 12 weeks — 3 phases of 4 weeks each with built-in progression
Split Built around client preference — Upper/Lower, Push/Pull/Legs, or Full Body
Days per week 3–6 days depending on your selection — built to fit your actual schedule
Exercise selection Compound lifts as primary movers, hypertrophy accessories for each muscle group
Progression model Progressive overload each week — load increases when top of rep range is achieved
Cardio guidelines Included based on your goal — frequency and type adjusted for cut, bulk, or recomp
How the App Works
Plan delivery Your full 12-week program is loaded directly into Strong — no spreadsheets or printouts
Logging Log every set, rep, and weight as you go — takes seconds per exercise
Previous performance Strong shows you exactly what you lifted last session — always know when to add weight
Progress tracking Strength charts and volume tracking built in — see improvement week over week
Platform iOS & Android — free to use for logging
Expected Outcome

Improved training consistency, better week-to-week progression, and noticeable improvements in strength and physique by the end of 12 weeks — provided you follow the plan and show up consistently.

Get My 12-Week Program — $200
The Tools

Apps That Actually Work

These are the two apps used across all programs. MacroFactor handles nutrition tracking with adaptive calorie adjustments. Strong keeps your training log clean and your progression on record.

Nutrition Tracking
MacroFactor
Required for Coaching + Macro Plan

MacroFactor uses your real weight trend data to calculate your actual maintenance calories — not an estimate, your real number. Adjustments are made based on what your body is actually doing, not what an equation says it should be doing. This is what separates a data-driven approach from guessing.

Available on iOS and Android. Free trial included.

MacroFactor app dashboard
MacroFactor nutrition tracking
Workout Logging
Strong
Recommended for All Programs

Strong is a clean, no-nonsense workout logging app for iOS. It tracks every set, rep, and weight so you always know what you lifted last week and exactly when to push. Your training plan is loaded directly into the app — no printing, no spreadsheets.

Progression is only possible when it's tracked. Strong makes that easy.

Strong app workout log
Strong app exercise tracking
Strong app progress
Why It Works

Why Method Lean Coaching

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No guesswork — everything is based on measurable inputs Your calories, your training volume, your weight trend — every adjustment is tied to real data, not a feeling or a formula.
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Adjustments are based on data, not feelings If the scale isn't moving, we look at the data before changing anything. No panic adjustments, no random changes. What gets measured gets improved.
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Built for adherence, not perfection Plans are built around your actual life — your schedule, your equipment, your food preferences. A plan you follow 80% of the time beats a perfect plan you follow 30% of the time.
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Direct communication — not outsourced coaching You talk to me. Not a customer service rep, not an assistant. Every plan is written by me, every check-in is reviewed by me, every message is answered by me.
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Pricing that reflects efficiency, not inflated "premium" positioning $100/month is not a discount rate — it's a deliberate decision. Lean operation, direct delivery, no overhead passed to you.
Zero Risk

The Two-Week Guarantee

"If you follow the plan for 2 weeks and feel it's not a fit, I'll adjust it or refund you — no questions asked."

Starting with a new coach is a leap of faith — especially without years of testimonials to back it up. This guarantee exists to remove that risk. Show up for two weeks, do the work, and if it's not what you were expecting, I'll make it right. That's it.

Limited Availability

Founder's Pricing

The current $100/month coaching rate is available to early clients only. Clients who sign up now lock in this rate permanently — as long as they remain active. As the business grows and demand increases, the price for new clients will increase to reflect market rate.

Early clients keep what they signed up for. No exceptions, no sudden changes.

In Exchange

Clients completing 12 to 16 weeks are asked to provide a written testimonial and allow before and after photos to be used for marketing purposes. This is how we both win — you get a locked-in rate, I get proof of results.

Lock In Founder's Rate

Ready to Start?

Pick the option that fits your goal. Every plan is built from scratch and backed by the two-week guarantee.

Start 1:1 Coaching — $100/mo Get Macro Plan — $100 Get 12-Week Program — $200