So instead of saving everything for the call, I put it here. Have a read before we talk, so you already know what I'm thinking. Take your time with it.
If anything doesn't make sense, message me and ask.
Riz · Built By Riz · @feedtheriz.fit
What you've already tried
Each one worked for a while. Then the weight came back, sometimes more than you lost. Two years on, you're at the same weight.
So here's my read. You sleep seven to eight hours. Your energy is nine out of ten. Your week is steady, you train, and you have a gym. None of that is a problem.
The food number is. You've been under 1,200 calories. Your body settles into whatever you feed it, so it now runs on less. Cut lower from there and very little happens. That is metabolic adaptation.
Then the steps. 5,000 a day, off your own app, averaged over a year. That's the starting line. We put a real step target on it in week one and build up from there.
If any part of that read is wrong, tell me and I'll fix it.
You didn't go into detail, and I'm not going to guess.
Here's the line I work to. Your doctor leads the medical side. I run your food, your training, your sleep and the shape of your week. If your doctor asks for something, the plan bends around it.
It can make this slower. It doesn't change how we do it. Restoration gets the time it needs, your training keeps the muscle you have, and every change I make comes off your weekly numbers rather than a guess about your hormones.
Muscle is worth more to you now than it was at thirty. You'll get enough protein and you'll lift twice a week. Both of those are already in the plan.
Okay, so this is the system itself. Every client runs the same four phases, in the same order. Most plans out there only ever do the middle one, the fat loss part. And that's usually why it comes back.
For you, the first move is your food going up.
Your food comes up from under 1,200, in steps, so your body stops running on empty. The scale barely moves here. It isn't meant to yet.
Now the deficit actually works, because your body can afford to be in one. You get steady drops, around half a kilo a week.
This is the part the shakes and the low calorie runs skipped. We add food back, step by step, while the weight stays off. Most people get to their goal, they celebrate, and then they drop all the habits they built. And then bam, the weight piles back up. This phase exists so that doesn't happen to you again.
You're running it yourself at this point. Mamak, hawker, family dinners, festivals, whatever the week holds. The plan works around all of it.
Everything I do runs off data. Your food gets logged, your training sits in the app, I review the numbers every week, and I'm on WhatsApp in between. You'll be looking at the same numbers I am.
The shape of the plan.
Sze came to me eating under 900 calories a day. She eats over 2,000 now, and she's leaner than she was. Same person, more than double the food.
You can't save money without knowing what comes in and what goes out. Food's the same. You've never logged before, so we start with the simple version, and I'll show you how.
You train once or twice a week, so we build on two. If I demand four and you manage two, you'll just feel shit about yourself.
Hit your calories across the week and you're good. So a big family meal on a Sunday still fits.
So when I say no extreme dieting, that's how the math works out. You end up eating more than when you started.
You eat out almost every meal. We're not fixing that by putting you in the kitchen. Mamak, hawker, kopitiam, dinner with the family, all of it stays. Your food options get built out of what you already order, and you'll know roughly what each of those meals costs you.
No quick fix here, so let me be straight about the parts people don't like.
It won't drop weight fast in month one. The first weeks are restoration, and your food goes up before the scale moves. If you weigh yourself daily in week two waiting for a big number, you're going to hate it.
It's not going to be easy either. You'll log your food, which you've never done, and you'll train twice a week on the weeks you'd rather not.
And I can't put a number on a date for you. You didn't give me a date and I'm not going to make one up.
One more thing. If something isn't working for you, you tell me in the weekly check-in and the plan changes that week.
With their numbers and their charts.
Penny is Malaysian, desk-bound, and she'd been at the same weight for around fifteen years when she started.
We didn't shrink her portions. She got protein in first at every meal, trained twice a week, and banked calories ahead of the big dinners.
60.1kg to 53.1kg. About seven kilos. She wears pants she kept for twenty years. Your goal is 6 to 7kg. Hers was about seven.
I really see this time, I'm leaner, the body composition is getting slightly different from the last time.Penny
Penny, on camera.
Her chart in the app.
Penny, mid-plan.
You lose it and it comes back. Jennifer's the one to look at for that.
59kg to 49.6kg. Ten kilos, and she's held it for 18 months. She lives between 50 and 52 now. The long flat line after the drop on her chart is 18 months of holding it.
Her chart in the app.
Holidays don't derail me anymore, and I've been on many holidays since I got on your program. Always come back as good, sometime better than when I left.Jennifer
Sze came to me eating under 900 calories a day. She eats over 2,000 now and she's leaner than she was.
There's no kilo number on this one. The calories are the proof. Her body had settled down to what she was feeding it, and it settled back up when we fed it more.
You've been under 1,200 for years. That's basically where she started.
They can make it harder. They don't take the place of the food and the training.
I'm not going to name your condition or treat it. Your doctor does that, and if your doctor wants something changed, we change it.
What I run is the other part. Your food, your training, your sleep and the shape of your week. The women I coach through hormonal changes run this same system. It goes slower. The system itself doesn't change.
No. Nothing gets taken off you.
Your budget is weekly, not daily, so a big meal out sits inside it. You bank calories ahead of it instead of cancelling it.
And your food options get built from what you already order, not a list of chicken and broccoli. Mamak, hawker, kopitiam, the family table. We work with the week you already have.
I don't think what you were doing was wrong. Having someone in the room with you works, and you did the sessions.
What you didn't get was the rest of it. A food number that made sense for your body, someone reading your week and changing the plan off it, and a plan for after the weight came off.
Nobody ever ran you through the exit phase. The weight comes back in that gap.
A little, sometimes, in the first weeks. Most of that is food and water sitting in your system, not fat.
You've been under 1,200 for a long time and your body settled there. We bring it up in small steps and read your weekly numbers as we go. If it moves the wrong way, we slow it down.
You'll be looking at the same numbers I am, week by week, so you can watch it happen.
A client, mid reverse diet.
You didn't give me a date, so there's no countdown here.
Your food comes up from under 1,200, in steps. The scale sits still while that happens.
The longest stretch of the six months. Around half a kilo a week when it's running well.
Food goes back up again while the weight stays where you put it.
You run it without me watching.
You wrote that success is to lose 6 to 7kg from my current weight. That's the shape the six month program is built around.
What I can tell you is that you'd run all four of those, in that order, including the one nobody has ever run you through.
If it's a yes, this is exactly what happens next.
You pay and message me to say it's done. Trainerize emails you access the same day, and I open your WhatsApp group as soon as I get the notification. First thing I'll ask you to do is check that email and tell me what you got. There should be three emails.
Food you like, where you usually eat, your schedule, the hormonal condition, all of it.
Built from your intake. Training built on two sessions a week, your food targets, and a step number we agree on together.
You get a walkthrough video and a walkthrough call on how to start, step by step. The whole roadmap laid out so you're not guessing.
How a plan gets built. Seven minutes.
We fix what feels off and set your real starting numbers. You've never logged food, so you pick how you want to do it. Full tracking in the app, or the palm method, where your palm is protein, your fist is carbs and your thumb is fats. Either one works. Start with the one you'll actually keep up.
By now restoration is running and your job is just to log and follow.
Every plan is the same coaching. Your training program in the app, food targets and a guide built from your intake, a weekly check-in where the plan gets adjusted, your own WhatsApp group with me, and form reviews by video. No upsells inside.
Six months at the three month rate would come to 11,994. This is RM7,997.
Your 6 to 7kg goal is the shape this one is built around. It covers the food coming up, the fat loss, and the exit phase after it. This is the one I'd take.
Choose 6 months→Enough to get your food back up and the fat loss moving. It stops before the phase that keeps it off.
Choose 3 months→A year at the three month rate would come to 23,988. This is RM14,747.
All four phases, plus a year of holding it, at the lowest monthly rate.
Choose 12 months→Secure checkout by Trainerize.
If a card gets declined, it happens, don't worry. Try another card, or message me and I'll send you bank transfer details. Whichever is easier.
If you travel or fall sick, the plan pauses. The clock stops until you're back, so you're not paying for weeks you can't use.
Questions first? builtbyriz@gmail.com works too.
Have a read, sit with it, and show it to your partner if you want. Then it's one of three things.
