Evidence. Not marketing.

What you believe
≠ what the data shows.

Fitness advice is full of confident claims and zero citations. We read the studies so you can stop guessing.

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Meal timing≠Fat loss
Soreness≠Growth
Supplements≠Required
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Supplements: What Actually Works?
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Protein: How Much Do You Really Need?
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Your Diet Didn't Fail You
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Cold Plunge Stealing Your Gains?
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Guessing ≠ Progress

Your maintenance calories, protein target, cut intensity options, and a realistic timeline. Built on published equations, not vibes.

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Mifflin-St Jeor + Katch-McArdle · Three cut intensities · Reverse diet guidance
From the creator of Performance Decoded

Numbers are the start.
Execution is everything.

A precision coaching system for busy professionals aged 25–45 who want to look lean, feel athletic, and stop wasting time on programmes that don't work.

Watch the free training →
12 minutes. Evidence-based. No pitch.

Sound familiar?

60-hour weeks
Your schedule doesn't fit cookie-cutter programmes. Morning meetings, business travel, client dinners — none of it is in the template.
Information overload
Every influencer contradicts the last. You've tried keto, intermittent fasting, high-volume training — and none of it stuck because none of it was built for you.
Diminishing returns
You're not a beginner. The easy gains are done. What got you here won't get you there, and you don't have time to figure out what will.

What you get

16 weeks of coaching built on the same peer-reviewed research behind Performance Decoded.

Personalised Nutrition
Macro and calorie targets calibrated to your schedule, travel patterns, food preferences, and goal. Adjusted every week based on real data — not a PDF you never open again.
Periodised Training
Progressive training blocks designed around your gym access and time constraints. Programmes adapt as you progress — deloads, volume shifts, and intensity cycles are all planned.
Weekly Coaching
Every week: check-in, progress review, programme adjustments. Form video reviews, direct messaging, and honest accountability. Not an app. A coach.

Real clients. Real results.

Evidence-based coaching applied to real people with real schedules.

Working with John has been transformative. I started with a goal to build strength but struggled with proper nutrition — John taught me how to fuel my body. What sets him apart is his personalised approach. He tailored my programme to fit my lifestyle, making it sustainable and enjoyable. When I injured my back, he adjusted my plan to include rehab, helping me recover and come back stronger. A year later, I competed in my first powerlifting meet — something I never imagined.
From gym regular to State Powerlifting Champion — Gold Medal
95kg Deadlift · 50kg Bench Press · 75kg Weight Class · 1 year of coaching
— Coaching client, busy professional balancing work and family
Now I'm stronger at 40+ than I've ever been in my life. John designed a periodised training cycle, fine-tuned my lifts, and optimised my recovery. The structured plan and dialed-in technique gave me the confidence to push to my real potential.
2 State Records smashed at USAPL Regional Meet — Qualified for Nationals
125kg Squat · 70kg Bench · 137.5kg Deadlift · Masters 40–44 class
— Coaching client, recreational lifter turned competitive athlete

How it works

01
Apply
Fill out the intake form. Takes 3 minutes. Tells us your schedule, history, and goals.
02
Strategy call
A 15-minute call to see if we're the right fit. No pressure. No pitch. Book yours here →
03
Your programme
Within 48 hours you receive your personalised training and nutrition plan with full walkthrough.
04
Execute + adapt
16 weeks of coached transformation. Weekly check-ins. Real-time adjustments. You execute, we steer.

This is for you if...

✓You're a working professional who values your time as much as your health
✓You can commit to 3–5 gym sessions per week for 16 weeks
✓You want evidence-based coaching, not influencer advice
✓You've tried generic programmes and they didn't stick
✓You're ready to invest in yourself — $1,500 for 16 weeks of expert coaching

Common questions

I travel a lot for work. Will this still work?
Yes. Programmes are built around your travel schedule. Hotel gym alternatives, macro targets for restaurant eating, and adjustments when your routine shifts. This is designed for professionals who travel.
I've tried online coaching before and it didn't work.
Most online coaching is a template PDF and a check-in form. Executive Recomp is weekly live adjustments based on your data, direct coach access, and a programme that evolves with you — not a static plan.
Why 16 weeks?
Research shows meaningful body recomposition takes 12–16 weeks of consistent, periodised training. Shorter programmes sell better but deliver less. We optimise for results, not marketing.
Why $1,500?
That's $94/week for fully personalised coaching, nutrition, training programming, and direct access. A generic personal trainer costs $60–150 per session. This is a fraction of the cost with significantly more structure.
What if I'm not a good fit?
That's what the strategy call is for. If your goals, schedule, or expectations don't align with what we deliver, we'll tell you — and point you somewhere better. No hard sell.

Who's coaching you

A strength coach who's been in the trenches — not behind a ring light.

John has spent years as a strength coach and personal trainer — working hands-on with clients ranging from complete beginners to competitive powerlifters. He's coached athletes to state championships, gold medals, and national qualification. Beyond coaching clients, he's trained and mentored the next generation of personal trainers, teaching them the science and practical skills they need to coach others effectively. That educator's lens is what makes Executive Recomp different: every programme decision is grounded in exercise science, not trend-chasing. He now teaches IB Sports, Exercise and Health Science and serves as an IB assessment moderator — the same research literacy that runs Performance Decoded runs your programme.
Strength
Coach & PT
Educator
Trained future PTs
≠
Evidence over trends
Free download

The 7-Day Executive Kickstart

A free week of training and nutrition from the Executive Recomp system. The same evidence-based approach used in the full 16-week programme.

✓ 7 days of structured training
✓ Nutrition targets and meal framework
✓ Built for busy professional schedules
✓ Preview the Executive Recomp methodology
Get the free Kickstart →
Enter your email to download. This guide gives you Week 1. The full programme gives you all 16.

Ready to stop guessing?

Limited spots per intake. Apply now and we'll reach out within 48 hours.

Apply for Executive Recomp →
Have questions? Book a free call →
16 weeks · $1,500 · Evidence-based