Your Starter Guide For The First 12 Weeks.
Everything you need to get going: your personalised food plan, your training programme, the daily habits that actually move the needle, and exactly how we'll adjust things every 2 weeks to keep you progressing.
Your Personalised Food Plan
Enter your current weight and your main goal - this gives you a starting daily calorie and macro target. We'll fine-tune it together at your check-ins.
Calculate Your Starting Plan
This is a simplified starting point based on your bodyweight and goal - not personalised medical or nutrition advice. It gives you and Artem a sensible baseline to start from on day one, which then gets refined at every check-in based on your real progress.
Your Training Programme
A full body programme, twice a week, 40 minutes a session. Enough to drive real change - short enough to actually stick to.
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Sessions Per Week
0 Min
Per Session
Full Body
Every Session, Every Time
Example week - your exact days are booked around your schedule, not the other way round.
Warm-Up & Mobility - 5 Min
Gets your joints and muscles ready and lowers injury risk before you load anything heavy.
Compound Lifts - 20 Min
Squats, hinges, presses and pulls - the movements that build the most strength and muscle per minute.
Accessory Work - 10 Min
Targeted work for weak points and the muscles you actually want to see change.
Core & Finisher - 5 Min
A short finisher to cap the session and leave you knowing you worked - then you're done.
The Daily Habits That Drive Results
Training twice a week matters - but these three daily habits are what actually decide how fast you see results.
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Steps Per Day
0L
Water Per Day
0 Hrs
Sleep Per Night
How We Adjust Your Plan Every 2 Weeks
Your starting numbers are just that - a start. Every 2 weeks we check your progress and make one small adjustment to keep fat loss moving.
Week 0 - Start Your Baseline Plan
Your calculated food plan, your training days and your daily habit targets - your starting point.
Week 2 - First Check-In
We review your weight trend, energy, adherence and how training's felt - not just one number on the scale.
Progress Stalled? One Small Adjustment
Either reduce daily food by roughly 200-300 kcal, or increase your daily step target by 1,500-2,000 steps - whichever fits your life better that fortnight.
Repeat Every 2 Weeks
Small, sustainable adjustments compound - we keep repeating this cycle until you hit your goal.
Questions about your plan? Message Artem directly.
Message On WhatsAppGetting Started - Your Questions
What if the calculator's number feels too low or too high?
Say so at your check-in. The calculator gives a sensible starting point - Artem adjusts it based on how your body actually responds, not just a formula.
Do I need to hit 10,000 steps and both sessions every single day?
Aim for it, but don't panic over one off day. Consistency across the fortnight is what the 2-week check-in is actually measuring.
What if I can't reach 2.5-3 litres of water some days?
Treat it as a target, not a rule. Getting closer to it most days is what matters for energy, recovery and appetite control.
Why food OR steps, not both at once?
Changing one variable at a time makes it clear what's actually working, and keeps each adjustment small enough to stick to.
Message Artem Directly
Nutrition, training or your check-in schedule - if anything in this guide isn't clear, just ask.
Take Your Free Assessment
11 quick questions so Artem can see exactly where you're starting from and personalise your plan properly - takes about 2 minutes.
Assessment Ready To Send
Tap below to send your answers straight to Artem on WhatsApp - he'll review them personally and message you back.
Send My Assessment“I’d tried gyms and programmes before, but nothing stuck. With Artem’s coaching, I finally built consistency, got stronger and saw a real change in my physique. The accountability made all the difference.” – Ryan C.
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