Your starting point for
building muscle and losing fat.
Answer a few questions to get your calorie and protein starting targets, a training split and your first workout, tailored to your goal, schedule and equipment.
2 to 4 days a week · No starving
Built and personally reviewed by Brendon Cepli · Exercise Science degree · Almost 10 years coaching
Step 1Let's start here
What do you most want right now?
Your whole plan is built around this. Everything after it is tailored to your answer.
Step 2
Where do you most want to build?
This drives your training split and which exercises you get.
Step 3
What's been getting in the way?
Your plan speaks directly to this.
Step 4
How active are you in a typical week?
Include everything: gym, walking, your job. This sets your calorie baseline.
Step 5
Your training setup
So your first workout uses what you've actually got, in the time you've actually got.
What can you train with?
How many days can you realistically train?
Be honest, not optimistic. A plan you stick to beats a perfect one you don't.
Step 6
A few numbers for an accurate result
These go into the calorie and protein calculation. Nothing here is shared.
Biological sex used for the calorie formula
Optional for every goal. It only gives me context, it doesn't change your targets.
Last stepAlmost there
Your plan is ready
Your 3-day gym plan
Goal
—
Focus
—
Includes
Starting calorie and protein targets, your split, and one complete first workout
Where should I send your plan?
Your plan shows on the next screen and I’ll email you a copy to keep.
Building your starter plan
Running the numbers on what you told me
Estimating your maintenance calories
Setting your starting range
Choosing your split
Writing your first workout
The same framework behind hundreds of successful client transformations.
BC Coaching · Your Starter Plan
Your Free Starter Plan
Here's what I've built for you, let's get to work.
Your starting targets, your split, and one complete first workout. Everything below is yours to keep.
1,847
Daily calorie target
145g
Daily protein target
~500
Daily deficit
Your plan in 3 steps
1
Do this
2
Do this
3
Track it without it taking over your life
Where most people fall off
Do thisLog your meals by photo, not by typing. Ten seconds a meal, not ten minutes.
Steps 1 and 2 only work when you can actually execute them week after week. The reason most people fall off isn't discipline. It's that manually logging food is genuinely tedious.
Every client I work with logs a full meal from a single photo in under 10 seconds. Calories, macros, done. No database searching. That's the difference between doing it and not doing it.
Your first workout
Day 1, ready to run
This is a starting session based on your goal and equipment, not an injury assessment. Stop any movement that causes pain and let me know so I can replace it properly.
The full weekly program, and the other days, is what we build together on the call.
One important note. These numbers are an automated estimate, not medical advice. If you are pregnant or breastfeeding, have a history of disordered eating, are on a medically prescribed diet, or manage a health condition that affects how you eat or train, don't follow the calorie figures here. Reply to your email or tell me on the call and I'll set your plan personally, or point you to the right person to work with.
Here's what we'll actually track over the next 12 weeks
You can drop a clothing size and build real muscle while your weight barely moves. So instead of judging this goal by the scale alone, we track three things:
1
Your waist. Tape measurement and photo trend. Fat loss you can see and measure, without living on the scale.
2
Where you're building. Measurements, shape in photos, and how your clothes fit. That's the real evidence the muscle is going on.
3
Your strength. Heavier lifts week to week on the movements that matter for your goal. Climbing numbers mean the muscle is building.
Why not just the scale? The scale only shows total body weight. It can't show where you've lost fat, where you've built muscle or how much stronger you're getting. That's why we track your waist, your measurements and your training performance together. We still weigh in, it's just one data point, not the verdict.
Meals that actually work
Hitting your targets doesn't mean plain chicken and broccoli, whether you're cutting or building. These are real meals from the BC Coaching recipe library.
Thai Beef With Veggies & Rice
Lean beef sirloin, bell peppers, jasmine rice, soy, peanut butter sauce. Tastes like a restaurant meal. Ready in 15 minutes.
550 cal32g protein15 min
Cheesy Sunny Eggs With Chickpeas
Crispy chickpeas, fried eggs, Swiss cheese. High protein breakfast that keeps you full until lunch.
Hundreds more meals just like these live inside the BC Coaching app, filtered by calories, protein, and prep time.
What this looks like in practice
Real client results, shown as examples. Individual results vary and these are not a guarantee you will achieve the same. Your quiz numbers are estimates, not a promise.
"I've lost 16kg and I actually eat more than I used to." No starving, no misery, just a plan that fit my life and someone keeping me on track.
Genea
Lost 16kg
"I dropped nearly 30kg without extreme dieting." Just a clear plan, consistency, and structure that actually fit my lifestyle. No unrealistic restrictions.
Lachlan
Lost 30kg
"My glutes have completely changed shape and my jeans fit so differently." I finally see the shape I've wanted for years, and I'm not living in the gym to keep it.
Grace
Built her shape
"I've lost over 20kg and completely changed my health." Brendon's support pushed me past limits I didn't think I could reach. Recommending him feels like recommending a mate who knows what he's doing.
Scott
Lost 20kg
"My confidence has increased massively." The training didn't just change me physically, it completely changed how I feel about myself.
Megan
Body transformation
Optional
Want me to look over your result personally?
Your plan is above and it’s yours to keep. Add your mobile and I’ll send you a quick voice note about your result, or tell me anything I should account for.
Injuries, past experience or what you’ve tried. Anything health-related is used only to review and tailor your plan, and to flag when it should be looked at properly before you start.
Got it, thanks. I’ll be in touch.
Next Step · Free · 15 Minutes
Book Your Free Call
Your targets above are the starting point. Jump on a free 15-minute call and we set your specific 12-week target and map your first week. I've already seen your answers. We'll work out whether coaching suits you, and either way you keep the plan.
The guarantee is real. Do the work, hit the target we agree, or my coaching is free until you do.
You leave with a plan either way. Your 12-week target and first week, mapped in 15 minutes.
Not everyone qualifies. The guarantee only works when the plan fits your life. I'll tell you honestly where it doesn't.
The guarantee applies to the realistic target we agree on together, when the training, meal logging and weekly check-ins are completed. Full terms apply.
Not ready to book? No worries, have a read back through your plan above. Questions? brendon@bccoaching.au, I respond personally.
Next step: book a free 15-minute call and I'll build the training side with you and set your 12-week target. trainerize.me/app/booking/246206/5164882/10967656
Questions: brendon@bccoaching.au · bccoaching.au
These targets are estimates from the information you gave, not medical advice or a guaranteed outcome.
Knowledge isn't the gap. Structure is.
Everything on this page is real and it works. The difference between people who get results and people who don't isn't knowledge. It's having someone adjust the plan when life happens. That's what the call above is for. Not to sell you anything. Just to look at your situation honestly and build you a real first week.
Your plan is readyBook a free 15-min call and I'll build the training side with you.
