Structured onboarding
Consultation included
Weekly check-ins
Plan adjustments
The 146 Method integrates training, nutrition, recovery, and weekly feedback into one coherent system. Not a template — a process that adapts to the life you are actually living.
Training history, nutrition habits, schedule, equipment, and constraints are all mapped before a single plan is written. No assumptions.
Training and nutrition are designed together — structured around the recovery, food timing, and lifestyle load that actually surround the work.
Weekly check-ins generate real data. When adherence, energy, or progress shifts, the plan changes with it — not three months later.
Every plan starts with a real conversation about where you are, what you have tried, and what is actually standing in the way. Then it gets built — not retrieved from a folder.
The 146 Method is an operating system for training, food, and feedback. You always know what the next useful action is and why — because the data from your last week drives the decision.
Decisions come from your goal, adherence data, and check-in results — not assumptions.
Feedback is written for your actual week. Every submission gets a real response.
Every plan includes a consultation. Pick the structure that fits where you are right now — you can upgrade as you progress.
Consultation included.
Consultation included.
Both plans + consultation. Saves R300.
Existing clients. Updated plan, no new consultation needed.
Custom nutrition built around your lifestyle, preferences, and daily routine. One meal plan with a full consultation.
Updated meal plan every month with WhatsApp Q&A. Ongoing structure that adjusts as your situation changes.
A complete entry point: consultation, meal plan, training programme, and one check-in to review your first week.
Once-off plans for fat loss, lean muscle, budget, and vegetarian preferences. Built around meal options, macro ranges, food swaps, and South African shopping logic.
Repeatable structure with real food swaps to keep compliance high.
Calories and macros framed as practical ranges, not rigid perfection targets.
Budget proteins, starches, vegetables, condiments, and snack ideas built for local shopping.
Normal, budget-conscious, and vegetarian-friendly structures included.
“I stopped guessing. I had a clear programme, knew what to eat, and had someone reviewing the data every week. That's the difference.”
“Every other plan I tried fell apart in week three. This one adjusted when my schedule changed. It kept moving.”
“The check-ins made me honest without making me feel like I had to be perfect. That kept me consistent longer than anything else.”
The nutrition and training principles behind the 146 Method — in one practical guide you can apply from this week.