Welcome to the Custom Program, diet, supplementation and PED onboarding form. The goal here is to collect as much information as possible to help properly program precisely for you — the more detail I have, the better the result in your training.
6 sections
Tailored to your services
100% confidential
Section 01 — Always included
Personal Details
Please fill all information accurately
Please give me your full name *
Please give your primary email address *
Please give your phone number
Please give your age and date of birth
Please give your gender
Please give your height in feet or cm
Please give your bodyweight in kg or lb
Please give your occupation or job title, what your job entails and how it affects your daily life and training. If you are a student — what do you study and how does it affect you
Please give me how many hours you typically work or study per week
Daily activities — when you are not working / studying or training: what do you like to do, how often do you do it, is it energy intensive, mentally intensive etc — as much information as you want to give
Please describe your sleep quality — for example, do you often wake up, how often per night, how many times per week does this happen etc
Please click on the box for the average number of hours you get per night
Section 02 — Always included
Medical & Health Information
For both our sakes, this is very important that 100% accurate information is given
Do you have any underlying medical conditions (either physical or mental) and how do they affect your training or day to day life
Do you have any current or past injuries — anything beyond sprains — and please tell me where exactly and how they affect you
Are you currently taking any medications, supplements, nootropics or performance enhancing drugs of any kind and if so: which medications / drugs, how long have you been taking them, how often do you take them and what is the dosage
Service Selection
What would you like coaching on?
Select all the services you want. Your form will be tailored to show only the relevant sections.
Select at least one service to continue. Sections 3–5 appear only for relevant selections. Lifestyle & Recovery is always included.
Please select at least one service to continue
Section 03 — Programming
Training History & Goals
Please give full and complete descriptions
What is your primary training goal in terms of athletics e.g. are you a general strength athlete trying to improve their full body strength, are you a track and field athlete, a rugby player, golf pro etc
Do you have any secondary sports or hobbies involving physical activity — and if so please tell what it is and how often you do them
How long have you been training and how long / to what degree has it been consistent — whether you think it was optimal for your goal is irrelevant
Describe your current or most recent training program — please give a full description including sets and reps
What are your best performance metrics to date e.g. best 5k, best squat — for whichever sport or movements you train
What are your short term goals for the next 3–12 months
What are your current long term goals for the next 1–5 years — if you are unsure please let me know!
How many days per week can you realistically train
How long on average does it take to get through your training sessions — and how easy do you find them e.g. are you mentally checked out halfway through but push on anyway
What type of environment do you train in
Please give a full and complete list of all the training equipment you have access to — take time checking and double checking please
Which statement fits you best
What do you consider your weaknesses — both how you feel during training and your performance metrics e.g. poor upper body strength, poor hip or ankle mobility — there is zero shame in admitting you have things to improve on
Section 04 — Diet & Nutrition
Food & Nutrition Details
Please give answers honestly
Do you have any dietary requirements or conditions — including allergies, intolerances or conditions such as diabetes or celiac disease etc
Do you have or have you had any eating disorders in the past?
Do you ever feel tempted to follow disordered eating patterns?
Please list all of your favourite foods and meals — whether healthy or not
Please list all of your least favourite foods and meals
How many eating windows do you have time for each day? An eating window being the time you have to cook and eat food each day
How long is each eating window typically?
What is your weekly food budget? If it fluctuates please give an average or just a range
How many times per week / month do you have takeaway / takeout? Please give the exact meals you tend to have from the exact restaurants
Do you often have to eat on the go or in a rush? For example on the way to work? And if so how often
Do you prefer dietary flexibility or regimented structured plans for consistency
Have you followed any diets before or been prescribed a diet by a doctor — such as carnivore diet, vegan diet, high fibre diet
If yes — tell me what you ate during that time and how did this diet make you feel? If you clicked No please leave this blank
Do you like a large variety of foods across the week or are you happy with identical meals daily
How many calories per day do you typically eat? If you're not sure give a list of foods you typically eat per day and I can calculate it for you
What do you eat on a typical day — include full meals and snacks — please be honest. If you have written the list in the box above please skip this
What is your typical water intake daily in litres. Please round the number down
Do you struggle to eat enough calories per day to feel recovered and energetic for your training?
Do you often find yourself overeating or snacking excessively?
Do you often find yourself under eating — either accidentally or on purpose
Section 05 — Supplementation / Nootropics / PEDs
Supplementation & PEDs
Are you looking to take PEDs in the future
Are you willing to send me blood analysis and health markers?
Do you accept that I do not provide PED sourcing or usage instructions — any information I provide is strictly educational
Section 06 — Always included
Lifestyle & Recovery
Describe your typical daily schedule — from the time you wake up to the time you go to bed including how often you eat and what you tend to eat
What do you enjoy doing in the weekends?
How well do you feel that you recover between training sessions? 1 being very poorly and 10 being 100% recovery
What recovery methods do you utilise besides eating and sleeping — if any — such as stretching, massages, sauna, ice baths etc
How often do you consume alcohol and how much is it typically?
Do you smoke or vape either currently or done so in the past for more than 1 year? And how long ago was this
Do you take recreational drugs — if so please tell me what and how often — you have 100% confidentiality with me
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Many thanks!
Look out in your inbox for confirmation. I will review everything carefully and be in touch shortly with your personalised programme.