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“1% better every day.” — Coach Roy
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You can't outwork a calorie surplus. A few quick numbers, and you'll know exactly what to eat to support your goals — free, no email required.
Your Daily Numbers
These numbers are tailored to your goal. Want a full training plan built around them?
Build My Free 1-Week Training ProgramBased on the Mifflin-St Jeor equation (the formula recommended by the Academy of Nutrition and Dietetics for resting energy needs), CDC guidance on safe rates of weight loss, and International Society of Sports Nutrition protein recommendations. This tool gives general estimates, not personalized medical advice.
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A complete 7-day eating plan built around the exact numbers above — different meals every day, broken down by protein, carbs, and fat, and built around your dietary needs. It's built personally by your trainer and delivered as a PDF within 24 hours.
Your custom plan will be built personally and emailed to you within 24 hours of payment.
Real Clients. Real Results.
Get Your Free Customized 1-Week Training Program
Answer a few quick questions about your goals, your setup, and anything you're working around, and I'll build you a full 1-week training program myself — every exercise linked to a quick video demo.
I personally build every program myself, so it may take the full 24 hours — but it's coming, and it's built around exactly what you told me.
From the Blog
Fitness, nutrition, and wellness — grounded in real research, not bro science.
Spot Reduction: Can You Target Fat Loss to One Area?
"What ab exercises will get rid of my belly fat?" is one of the most common questions in fitness — and it's…
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Andropause ("Male Menopause"): What the Research Actually Says
A client in his mid-40s sat down with me last year and said, "Coach, I think I'm going through male menopause." He wasn't joking. He'd read it online, felt tired all the time, noticed his…
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ACL Injury Risk in Women: Why It's Higher and How to Reduce It
I've had more than one female client come to me after an ACL tear and ask the same question: "Did I do something wrong?" Almost every time, the answer is no. She didn't plant her foot wrong…
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Steroids and SARMs: The Health Risks the Research Has Documented
A few months back, a guy in one of my online coaching groups DM'd me after I posted a progress photo comparison. He wasn't asking about my programming or my macros. He wanted to know what I…
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Toning vs. Bulking: The Physiology of Women's Muscle Response to Training
I can't tell you how many times a new client has sat down with me and said some version of, "I want to tone up, but I don't want to get bulky." Every single time, I ask the same follow-up…
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Overtraining Syndrome: Warning Signs Backed by Research
A few years back I had a client — late 30s, dad of three, trained early mornings before the house woke up — convinced he just needed to "push through" a rough patch. He'd been grinding…
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Menopause, Strength Training, and Preventing Muscle Loss
I had a client — mid-50s, in great shape her whole life — tell me, "I'm doing the same workouts I've always done, and I'm getting weaker, not stronger." She wasn't imagining it. She wasn't…
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Does Post-Workout Meal Timing ("The Anabolic Window") Actually Matter?
I used to train a guy — let's call him Mike — who treated the walk from the squat rack to his gym bag like a track event. Last rep, bar down, and he's already got the shaker bottle in hand,…
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Does Eating Late at Night Cause Weight Gain? What the Studies Show
I can't tell you how many times a client has confessed this to me like she's admitting a crime: "I had a bowl of cereal at 10pm last night... did I just ruin my progress?"
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Full-Body vs. Split Routines: Which Builds Muscle Faster
I had a guy I trained a few years back — let's call him Dave, because that was actually his name — who showed up to every session with a new "rule" he'd picked up from some guy at his old…
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Best Rep Ranges for Women's Strength and Muscle-Tone Goals
I had a client — let's call her Jess — show up to her first session with a pair of 3-pound pink dumbbells she'd bought on her own. When I asked why, she said, "I don't want to get bulky, so…
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How Exercise Affects Natural Testosterone Production
Alright guys, let's talk about something I get asked constantly in my DMs: "Coach, what workout actually raises my testosterone?" I've already written about low T symptoms and about TRT on…
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Diastasis Recti: Causes, Testing, and Safe Corrective Exercises
I can't tell you how many times a client has grabbed the skin around her belly button, pinched it, and said something like "I don't think my core will ever come back together." Usually…
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Natural Muscle-Building Limits: How Much Muscle Can You Realistically Gain
I get this question from guys all the time, usually a few months into training: "Roy, how much muscle can I actually put on if I'm not using anything?" Scroll through social media for five…
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How to Reduce Bloating: Science-Based Causes and Solutions
I had a client tell me once that by 6 p.m. she "looked five months pregnant" — and she wasn't exaggerating. Same clothes that fit fine in the morning, suddenly tight. She thought something…
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DOMS (Muscle Soreness): What Actually Helps Recovery
I can't tell you how many times a guy has told me he skipped his Wednesday workout because Monday's leg day left him walking down stairs sideways like he just got off a horse. And look, I…
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Perimenopause and Weight Gain: Separating Fact from Myth
I can't tell you how many times a woman in her 40s has sat across from me — sometimes in tears — telling me she's doing everything right. Same workouts that always worked. Same eating…
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Creatine Monohydrate: Benefits, Dosing, and Safety Backed by Research
Alright, let's talk about creatine. If you've spent any time in a gym, scrolling fitness TikTok, or just standing near the supplement aisle, you've heard something about it. "It'll make you…
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Carb Cycling and Its Effects on Female Hormones and Performance
I get this question more from my female clients than almost anything else right now: "Should I be carb cycling?" It's all over social media — eat low-carb three days, then "refeed" on day…
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Best Rep Ranges for Building Strength vs. Building Size
I get this question more than almost any other, usually from a guy standing at the rack staring at a barbell like it owes him money: "Should I go heavy and low reps, or lighter and more…
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The Best Exercises for Glute Development, According to Science
I had a client tell me once, "I don't think hip thrusts are working — I don't feel the burn like I do in squats." She'd been doing them for six weeks. Her glutes had visibly grown. She just…
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Sleep Quality's Effect on Hormones, Hunger, and Weight
If you've ever noticed you're hungrier — and craving worse food — after a bad night's sleep, that's not weak…
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Progressive Overload: The Science of Continuous Strength Gains
Every serious lifter has heard "progressive overload" thrown around as the golden rule of getting stronger. But…
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You Can't Out-Train a Bad Diet
I don't care how good your workout was today — if you undid it with your fork, none of it mattered.
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Low Testosterone: Symptoms, Causes, and Natural Ways to Support It
Low testosterone gets thrown around a lot online, often alongside questionable supplements promising to…
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Optimal Training Frequency for Muscle Growth: How Many Days a Week?
Bro-splits — hitting each muscle group once a week with a brutal, high-volume session — have dominated gym…
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The Science Behind Exercise and Mood: Why You Feel Better After a Workout
That noticeably lighter, calmer feeling after a workout isn't just in your head — or rather, it is, but it's…
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Why Shoulder Injuries Are Common in Men Who Lift — and How to Prevent Them
If you've trained seriously for any length of time, you've probably dealt with — or trained around — a cranky…
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Why Women Have a Higher Risk of Knee Injuries During Exercise
If you've noticed more of your female training clients or friends dealing with knee pain or ACL tears than…
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How to Lose Belly Fat: What the Research Actually Says
Belly fat gets treated as a purely cosmetic problem, but the research is clear that it's also a serious…
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How the Menstrual Cycle Affects Energy, Strength, and Recovery
"Cycle syncing" your workouts — training differently depending on where you are in your menstrual cycle — has…
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How Much Protein Do Men Really Need to Build Muscle?
Walk into any gym and ask around, and you'll hear wildly different numbers on protein — "one gram per pound…
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How Much Protein Do Active Women Actually Need?
Protein has a reputation as "the bodybuilder's nutrient" — which leads a lot of active women to underestimate…
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Can Exercise Treat Depression and Anxiety as Well as Therapy? Here's What a Major 2024 Study Found
Men are consistently less likely than women to seek out mental health treatment — the stigma around "just…
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Does Lifting Heavy Weights Make Women Bulky? What the Research Actually Says
If you've ever hesitated to pick up a heavier dumbbell because you were afraid of "getting too bulky," you're…
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Why Men Are Less Likely to Seek Help for Mental Health, and How Fitness Can Bridge the Gap
The statistics on men and mental health aren't subtle. Understanding why the gap exists — and what's actually been…
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Lower Back Pain From Deadlifting: Causes and Correction
"Keep your back perfectly neutral or you'll get hurt" has been drilled into lifters for decades. A 2026 review…
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Pelvic Floor Health and How It Relates to Core Training
Diastasis recti and pelvic floor issues come up constantly with postpartum clients, usually alongside a hope that…
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Six-Pack Abs: The Truth About Visible Abs and Body Fat Percentage
Every guy who's ever done a hundred crunches a day and still not seen abs has run into the same wall: ab…
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Cellulite: Real Causes, and Which Treatments Are Actually Supported by Research
Cellulite is one of the most heavily marketed "problems" in the beauty and fitness industry, with countless…
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TRT (Testosterone Replacement Therapy): Benefits, Risks, and What Studies Show
Testosterone replacement therapy gets discussed online as either a miracle fix or a dangerous shortcut, with a lot…
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PCOS and Exercise: What Actually Helps Manage Symptoms
Polycystic ovary syndrome (PCOS) affects roughly 1 in 10 women of reproductive age, and "just exercise more" is…
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Bulking vs. Cutting: The Science of a Lean Bulk
"Eat big to get big" has been gym gospel forever, with plenty of guys assuming a bigger surplus just means more…
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How Many Calories Should Women Eat to Lose Fat Without Losing Muscle?
"Just eat less" is technically true, but it's also how a lot of women end up losing weight and muscle together —…
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Strength Training and Bone Density: Preventing Osteoporosis
Osteoporosis is often talked about as something that just happens with age — bad luck, bad genetics, nothing to be…
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Why You Keep Quitting
A research-backed system for building habits that actually stick — replacing motivation hacks with real psychology: goal-setting, environment design, and visualization. Fitness is the example, but the system applies to any habit you've struggled to keep.
Work with Coach Roy 1:1
Ready for more than the free tools? Pick the training program built around your goals, your equipment, and your schedule.
Kickstart
$124 $31.00 / week- Custom 4-week training program, built by Roy for your goals and equipment
- Includes a free custom 7-day meal plan (a $49 value)
- Exercise demo videos for every movement
- Direct access to Roy for form checks and questions
Transformation
$169 $21.13 / week- Custom 8-week program with progression built in as you get stronger
- Includes a free custom 7-day meal plan (a $49 value)
- Exercise demo videos for every movement
- Direct access to Roy for form checks and questions
Complete Transformation
$199 $16.58 / week- Full 12-week program, staged into phases as your strength and habits build
- Includes a free custom 7-day meal plan (a $49 value)
- Exercise demo videos for every movement
- Direct access to Roy for form checks and questions
Why I Built This
Fifteen years of coaching taught me that real change happens when a program fits your life — not the other way around. My full story is coming soon.