I've put down what we went through, so you have it all in one place instead of in your head.
Your numbers, how the plan works, how September runs, and what it costs.
If anything in here doesn't match what you remember, tell me and I'll fix it.
And if anything doesn't make sense, just message me and I'll answer you directly.
Riz · Built By Riz · @feedtheriz.fit
Short version, in case some of it has gone fuzzy since.
You held 47 to 48 for nine or ten years. Then the work day stretched to twelve hours, the training stopped being regular, the snacking crept in at night, and perimenopause landed on top of all of it.
Protein goes up, steps go from 5,900 towards 7,500, and we get your sleep looked at. Your calories go up before anything comes off.
Three or four on the good weeks. Bands and bodyweight at home on the nights you finish at nine. Your Pilates and yoga stay where they are.
Into MyFitnessPal, and we chase protein and consistency before we chase exact calories. About 20% of your food stays yours for whatever you want.
Weekly check-in, WhatsApp in between. Send me the blood work and I'll read it properly.
Bands while you're away. Your five prepaid sessions run alongside in October, nothing clashes.
Long enough to cover restoration, the fat loss and the exit phase.
And that you'd sort the rest over the weekend.
What else you told me
You were 47 to 48 for the best part of a decade. The last two years is when it moved, and it moved while your work day stretched out to twelve hours and the exercise stopped being regular.
So here's my read. I don't think this is a discipline problem. You held the same weight for nine years on your own.
Then the structure went and nothing came in to replace it.
Now the sleep and the stress. Under five hours a night, stress at ten out of ten, on a day that starts at five and sometimes finishes at ten. You want to imagine it like a bucket of water. If there are leaks going on, you can keep pouring in more effort and it just drains out. So we plug the leaks first. Which is why your plan starts by restoring your metabolism rather than cutting your food.
And the food. Mall food and noodles most lunches, no economy rice option where you work. Overnight oats, sandwiches, bread. The juice first thing. Kuih lapis when the day has been bad. No dinner most nights. You told me you're not a big eater, you're a snacker. So this is mostly about the protein, not the portions.
Send me your blood work when you get a chance and I'll go through it properly. You mentioned the arms, and low testosterone is worth ruling in or out rather than guessing at.
Your question on the call was whether I could actually help, or whether this is hormonal and out of my hands.
I don't believe it's a hormonal thing. Perimenopause plays a role, and it does make things harder, but it isn't the reason on its own and it doesn't mean nothing can change.
I've got close to fifteen clients right now at 50 plus, going through the same stretch you are. What makes it work is addressing what's actually underneath, and building it around your life rather than against it.
And look at what's underneath yours. Under five hours of sleep, stress at ten out of ten, twelve hour days, and not much protein. We can do something about every one of those.
So in your plan the restoration phase gets the time it needs and we don't rush it. Your training protects your joints and keeps the muscle you have. And we go off your data, not guesses about your hormones. I don't treat hormones, that's your doctor's lane. I handle the training and the food.
Send me the blood work when you get a chance and I'll read it properly, so we're working off your actual numbers.
And your age works in your favour more than you'd think. This is the stretch where muscle matters most. More muscle makes you younger physically. Not getting enough protein will age you faster, if anything, and it helps keep your mind sharp for work as you get older.
Su Yi, 50, mid-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. Then it comes back.
We restore your metabolism first. Your calories go up, carefully, and your sleep and energy start coming back. The scale barely moves in this phase. We're not trying to move it 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 almost nobody does. 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 comes back, usually faster than it came off. So this phase is there so that doesn't happen to you again.
You're running it yourself at this point. Dinners out, travel, festivals, whatever comes up. The plan works around all of that.
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.
One of my clients is back at 52 now, and she's eating the same amount as she was when she was 59, 60, 61, 62. That's the whole goal. To be able to eat more at a lower body weight.
A client, mid reverse diet.
To save, you need to know what comes in and what goes out. You're keeping a ledger, and I'll show you an easy way to do it. If that's too much, tell me.
You said three or four worries you when you're still at your desk at nine. So we build on two. If I demand four and you manage two, you'll just feel shit about yourself. That's not what I want.
Hit your calories across the week and you're good. So the weekend with your family stays exactly as it is.
So when I say no extreme dieting, that's just how the math works out. You end up eating more than when you started.
Farouk, KL. 10kg down. Still eats nasi lemak every week.
Su Yi, 50, on how she handles eating out. One meal out of twenty on a trip, and she still ate what she wanted.
You held your own weight for a decade without anyone's help, so I won't pretend this is quick.
It won't move the scale much at all in the first month. The first weeks are restoration, your calories go up before anything comes off. So if you're weighing yourself every day in week two expecting a drop, you're going to hate it.
It's not going to be easy either. You'll photograph your food, and you'll train twice a week even on the weeks you finish at nine.
Before, and now.
Messaging me from the trip.
Zuhri, business owner, 49. Lost 6kg, then held it through a full month in Europe. He sent me the hotel gym and adapted the sessions himself.
And one more thing. If something's not working for you, you tell me in the weekly check-in and the plan changes that week.
Penny, 50. Sales executive, on the road most months. At the same weight for fifteen years, and she'd decided that was just her body now.
We didn't shrink her portions. She got protein in first at every meal, trained twice a week even when she was travelling, and banked calories ahead of client dinners.
Four months later: 60.1kg to 53.1kg, through near constant travel. She wears pants she kept for twenty years.
I'm hitting numbers I have not seen in years… and the best thing is, I don't look haggard or thin.Penny
Penny, on camera.
Her chart, pulled today.
Penny, mid-plan.
Penny, on her own.
Feb 2025, and Jan 2026.
Her chart in the app.
Jennifer, banking, turning 50. She came to me eating 1,200 calories a day. She eats 1,700 to 1,800 now, at goal weight, and she's held it for more than a year.
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
Everything sits in the coaching app. Your training program, your weight trend, your steps synced from your phone, your progress photos.
On food, it's what you said on the call. You photograph what you eat and it goes into MyFitnessPal. We're not chasing perfect calories at the start, we're chasing protein and consistency.
You also get a private WhatsApp group. Not you and my other clients. Just you, me and my assistant.
Then once a week you fill in a check-in. Wins, challenges, energy, hunger, mood, stress. I read that against your data and I decide what changes that week. That happens every week you're with me.
Inside a client's group.
And a check-in answer, straight off the form.
There's a video for every movement in the app, so you're never guessing at what a lift is meant to look like.
And when you're unsure, you record your set on your phone and send it to me. We go through it together and I tell you what to change. I'm not watching you live, so you train whenever your day allows. You'd still get your form checked.
Then don't plan for three or four. Plan for two.
Two is the floor and the floor is what the plan gets built on. Three and four are the good weeks, not the target. If you only hit one, that's still better than nothing and it doesn't reset anything.
I treat this like a dial. Busy month, we dial it down. Quieter month, we dial it back up. What we don't do is stop.
And if you get home too late for the gym, you train at home that night. Bands and bodyweight hold your progress. That's the backup, not the plan, but it means a nine o'clock finish doesn't cost you the week.
A client, mid flight delay.
You won't, and that's fine. Motivation runs out for everybody, usually around week three.
So we don't build on it. What you get instead is a check-in every week where you send me your numbers and I tell you what to change.
That's the driving force. Not willpower, just someone on the other end waiting for your numbers.
It changes the order we do things in. It's why your plan starts with restoration and not a deficit.
Short sleep pushes your hunger hormones out of whack, so you're hungrier on exactly the same food. That's a big part of the late night snacking.
So I run a rule on this once we get to fat loss. If your average sleep drops under about six and a half hours for a week, we freeze the deficit and fix the sleep before we touch your food again.
You're already on magnesium glycinate, which is a good start. The rest is a wind down, a cut off time for caffeine, and a bedtime you actually protect.
30 Oct, coaching sideDo you normally have trouble sleeping by any chance?
QayyumI cant sleep without some noise
31 Oct, coaching sideTry taking an easy walk 10-15 mins before you head to bed to improve your sleep.
6 Nov, QayyumMy sleep yesterday was good 6hrs with 1:50min REM sleep
12 Nov, QayyumI got my 8hrs sleep yesterday. The sleep fix is the best. Didnt know all this while ive not been getting proper sleep. Ive definitely learnt a lot from the program
From his coaching chat. Thirteen days between the first message and the last.
Keep them. They're at nine, they're already in your week, and there's no reason to drop something you enjoy.
They just don't replace the lifting. Pilates and yoga are good for how you move and how you feel, but they won't hold your muscle at 51 the way strength work will.
So they sit alongside, and we build the gym sessions around them. Weekend mornings are wide open, which is where a lot of your lifting will land.
Not directly. Nobody can.
Think of it like a kitchen roll unwrapping. The fat comes off the whole body slowly, and the last place to go is wherever you happen to store it. For you that's the arms, so they take longer. They do go.
What does work is a proper deficit plus structured strength training, which is the whole plan anyway.
The other thing worth checking: flabby arms in women can point to low testosterone. That's why I asked about your readings. Send me the blood work and I'll look at it properly rather than either of us guessing.
You keep about 20% of your food for whatever you want. That's built in from the start.
The budget is weekly, so the weekend with your family stays exactly as it is. Nobody's taking the kuih lapis off you either.
We just make sure the other 80% has enough protein in it that two slices don't matter. Mall food is workable, it's mostly about what you pick first.
A client, mid reverse diet.
You said you want to start on the 1st. That works, but only if the paperwork happens first.
Confirm this weekend and the onboarding fits before the 1st.
You said Sunday. If it's a yes, I send the questionnaires that night.
You fill in the intake, I build the plan, and we go back and forth on the meal guide until it fits your week. That takes about a week, which is why Sunday matters.
4 to 6 weeks. Food goes up, protein goes up, steps move from 5,900 towards 7,500.
Leadership training, and you're hosting it. Bands and bodyweight for that fortnight. Holding, not progressing.
14 to 17 weeks at around half a kilo a week.
Food starts going back up while the weight stays off.
You're running it yourself by then, and it holds.
Six months from the 1st of September runs you to the end of February. That covers the restoration, the fat loss and the exit phase.
I can't promise you an exact number by an exact date. What I can tell you is you'd run all four phases, and we wouldn't skip the part that let the weight come back last time.
If you'd rather start after your travel, say so and we'll set day one at the 19th. I'd still want the onboarding done before you fly, so there's a plan waiting when you get back.
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. Check that email and tell me what you got, there should be three.
Food you like, your real week, the joint pain, your sleep, all of it.
Built from your intake. Food targets, a step floor, and a training plan that fits a nine o'clock finish.
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, set your real starting numbers, and get into the sleep and the stress.
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.
Gets you through restoration and into the fat loss, but three months won't get you through all four phases.
Choose 3 months→Six months at the 3 month rate would be RM11,994. This is RM7,997.
Covers all of it: restoration, the fat loss, and the exit phase. September to the end of February.
Choose 6 months→A year at the 3 month rate would be RM23,988. 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.
14 days money back, no questions asked. Join, get your plan, try it properly. Within the first two weeks you'll already know if it's working for you. If it's not right, tell me and I refund you in full. The risk of finding out sits with me, not you.
Questions first? builtbyriz@gmail.com works too.
Take the six months, and start on the 1st.
Six months from the 1st of September runs you to the end of February. That covers the restoration, the whole fat loss stretch, and the exit phase. Three months would run out somewhere in the middle of the fat loss, which is the worst place to stop.
And start on the 1st rather than waiting until you're back on the 19th. The first two weeks are restoration anyway, so travelling through them costs you very little. Waiting costs you the whole of September, and you told me you've already lost two years to this.
The twelve months is the better rate if you want the holding year built in. But six is what I'd pick for you.
You said you'd text me either way. I'd rather a straight no than a maybe, so whichever it is, just tell me.
