Lighter and stronger is a nutrition outcome.
The trajectory this whole site opens with, 11.2kg of bodyweight gone while the total went up 57.5kg, was not a programming trick. Training earned the strength. Nutrition is what let me keep it while getting lighter. This page is about that half of the work, which is the half most coaches sell separately and deliver vaguely.
What does nutrition coaching actually involve?
Not “personalised meal plans”. Here is the concrete list, because vague is how this part of the industry gets away with charging for very little.
A calorie and protein target you can actually hit
Set from your bodyweight, your training load and what you currently eat, not from a formula applied blind. If the number needs you to change everything at once, it is the wrong number.
Food you already eat
Built around your groceries, your budget and who else you cook for. A plan that assumes you live alone and like plain chicken is a plan you abandon in week three.
Timing around training
What you eat before a heavy session, on a match day, and after a night shift. This matters more than supplement choice and costs nothing.
Weekly adjustment from your data
Bodyweight trend, training performance and how you are sleeping, reviewed together. One bad weigh-in is noise. Three weeks of a flat trend is a decision.
A plan for the parts that go wrong
Travel, a wedding, a week of night shifts, a holiday. These are scheduled into the plan rather than treated as failures afterwards.
An exit
Every cut ends. How you come back up without giving it all back is part of the plan from the start, not an afterthought once the meet is over.
I am a coach, not a dietitian. I do not treat eating disorders, diagnose deficiencies, prescribe supplements or give medical advice, and I refer on when something is outside coaching.
Why it is not a separate service
Most places sell you training, then sell you nutrition, and the two never speak. That is the problem. Your recovery capacity is set by what you eat, and your training load is set by your recovery capacity, so a nutrition plan written by someone who cannot see your training is guessing.
One person sees both
When your squat stalls, I can see whether that is programming, sleep, or the fact you have been 400 calories under all month. A coach who only has half the picture has to guess which.
Nutrition moves the window
The Window is about finding the band of training load you can absorb. Eating enough widens that band. Dieting hard narrows it. Those are the same decision, made once.
The program yields, not the food
In a hard cut the training gets adjusted to protect strength, rather than the diet being abandoned because training got hard. Only one person can make that call, and they need both sets of numbers.
What I see each week
Making weight, with the receipts
I have no client results to show yet, so here is mine, published by OpenPowerlifting rather than by me. Over 28 months I went from 108.2kg to 97.0kg and moved down a weight class, and the total went up rather than down. Coached throughout by Henny’s Strength & Performance, which is where I learned how this is supposed to be done.
Total up, bodyweight down: 5 meets, 28 months
The total and the bodyweight lines cross in late 2024. That crossover is the outcome most clients are asking for: stronger and lighter at the same time, and nutrition is what did it, underneath the programming. It is the outcome I now coach for. Watch the Dots line at the last meet. The total came down 20kg, but Dots held, because I was 5.9kg lighter. Raw total is not the measure. Strength relative to bodyweight is.
It took 28 months, not 12 weeks
That is the honest headline. A slow deficit is what let the strength keep climbing. Anyone promising the same outcome in a quarter of the time is selling you the weight loss and quietly giving back the strength.
Dots is the number that matters
At the last meet the total was 20kg below my best, but Dots held at 416.34, because I was 5.9kg lighter. Strength relative to bodyweight went up. Raw total is the wrong scoreboard when weight is moving.
The class change was the point
110kg to 100kg, and a first place in the lighter class. Dropping a class is a nutrition project with a date on it, not something you attempt in the last fortnight.
Who needs managed nutrition?
Not everyone, and I will tell you if you do not. If your training is inconsistent, fix that first on a cheaper tier. Managed nutrition is worth paying for when bodyweight is part of the goal or when eating is the thing holding your training back.
You have a weight class
Powerlifters making a class, on a meet date. The cut and the peak have to be planned as one thing.
You need to change shape for a sport
A forward who needs more size, a back who needs to be leaner without losing contact ability, an ADF applicant with a BMI requirement to meet.
You train hard and recover badly
Under-eating is the most common reason a good program stops working. If you are always sore and never progressing, this is usually the cause.
When I would tell you not to bother
If you are training twice a week inconsistently, nutrition is not your constraint and paying $89 for it is a waste. Take the $49 tier, get the training consistent for a block, and add nutrition when it is actually the thing in the way. I would rather move you up later than take the higher rate now.
What the extra $20 a week buys
Nutrition is only in the top tier. Both weekly tiers give you the same programming and the same weekly check-in, so this is the only difference between them, stated plainly.
Founding clients take 20% off either one, so the step is $55 to $71 per week. Billed weekly, cancel anytime.
How much does online coaching cost?
Three coaching tiers, all billed weekly. Monthly check-ins at $49, weekly check-ins at $69, and weekly check-ins with managed nutrition at $89. If bodyweight is part of your goal, Weekly + Nutrition is the only tier that manages it. The PFA Readiness Check is free. Every tier is by application, because I only take clients I can actually move.
PFA Readiness Check
FreeEnter your push-ups, sit-ups and shuttle-run score, pick your Service and entry category, and get a scored gap against the published PFA minimums, per component, with what to do about each one. No account, and no email needed to see your result.
Monthly Check-in
Individualised programming with a monthly review. For lifters who are consistent on their own and need the plan to be right.
- Individualised programming
- Monthly video review and check-in
- Programming adjusted each month
- Direct message access
- Bodyweight and weight-class targets
Weekly Check-in
The same programming with weekly contact. For anyone with a meet, a PFA date or a season to be ready for.
- Everything in Monthly Check-in
- Weekly video review and check-in
- Programming adjusted weekly
- Optional fortnightly call
Weekly + Nutrition
Everything, including the nutrition work that made the bodyweight-down, total-up trajectory possible.
- Everything in Weekly Check-in
- Full nutrition coaching
- Weekly nutrition check-in
- Playing-weight and body-composition planning
Founding cohort
9 of 10 places openApplications are open now. The first 10 clients take 20% off whichever tier they pick, locked for as long as they stay, in exchange for documented results and a testimonial. That is the trade: the practice is new, and I need proof that is not my own.
Client results
No client results published yet, and I have invented none. Applications are open now. The founding cohort is the first 10 clients, and I will publish their numbers and dates here as they come in.
Testimonials
None yet, and none invented. The founding cohort exchanges a locked rate for a testimonial once there is something real to say. Until then, my own record is the proof, and it is published by someone else.
Common questions
Answer first, detail second. If something here is not answered plainly enough, the application form has a free-text field, and I read it.
Find your window. Then move it.
10 founding places at 20% off, locked for as long as you stay. I read every application myself.
Last reviewed . Figures on this page are rechecked against their sources rather than left to go stale.