4-week program
Monthly Coaching
A rolling four-week block, rebuilt every month around your progress and your schedule.
4-week program
Secure online payment. Want to talk first? Send your details below and I'll reply personally.
Weeks 1–4
Phase 1 — Foundation
Lock in technique, build the habit of training, and set an honest nutrition baseline.
Training split
Your workouts are customized to your goals, schedule, equipment, and experience — not copied from a template.
Personalized weekly split
Built around how many days you can train and what you have access to.
Progressive adjustments
Exercises, sets, and reps evolve every week based on your check-ins.
Form feedback
Send videos anytime and I'll correct technique so every rep counts.
Daily meals
Breakfast
4 egg whites + 2 whole eggs, 60 g oats, berries
~450 kcal · 35 g protein
Lunch
180 g grilled chicken, 200 g rice, mixed greens
~600 kcal · 50 g protein
Snack
Greek yogurt, whey shake, or cottage cheese + fruit
~250 kcal · 30 g protein
Dinner
200 g lean beef or salmon, potatoes, roasted veg
~650 kcal · 50 g protein
Evening
Casein shake or low-fat yogurt
~200 kcal · 25 g protein
Targets
Nutrition: Maintenance calories. Protein at 1 g per pound of goal bodyweight.
Cardio: 3 x 25 min steady walks (target 8,000-10,000 daily steps).
Week by week
All 4 weeks.
Start this program
Make it yours.
Ready to start? Pay securely online and I'll personally reach out within 24 hours with your onboarding steps. Want to talk first? Send your details with the form and I'll reply.
Or email me at jgolocoaching@gmail.com