04
TRANSFORMATION.
Body recomposition done properly. Training, nutrition, sleep, and recovery dialled to one goal — and tracked.
The Work
MEASURE WHAT
MATTERS.
Transformation isn't a program — it's the architecture under a week. Whether the goal is fat loss, muscle gain, or both at once, the inputs are the same: training that earns the calories, food that supports the training, sleep that lets it land, recovery that lets you do it again tomorrow.
Day one we measure — weight, girth, energy levels, sleep, baseline lifts and conditioning markers. From there, every input is set to a number. Calories aren't guessed. Protein isn't a vibe. Training volume isn't 'about right'.
You leave with the numbers, the habits, and the proof. Most guests extend their stay once they see what a focused week actually moves.
A Day, Roughly
A TRACKED DAY.
06:00
WAKE + WALK
Twenty-minute fasted walk to start the metabolic day.
07:00
BREAKFAST
Protein-led, weighed and tracked. Calibrated to today's training load.
08:30
TRAINING
Strength or Muay Thai. The big rock of the day.
12:30
LUNCH + RESET
Second meal, then a short nap window if needed.
16:00
CONDITIONING
Zone-2 or low-impact — supports the bigger session, doesn't compete with it.
21:30
SLEEP PROTOCOL
Lights low. Screens off. Magnesium, room cold.
What's Included
NO PADDING.
JUST THE THING.
- 01Day-one body composition and movement assessment
- 02Tracked nutrition — meals weighed and logged, not estimated
- 03Programmed training split across strength + conditioning
- 04Sleep & recovery protocol with morning and evening check-ins
- 05Mid-week review and end-of-week markers
- 06A written plan to take home — your numbers, your habits
OTHER DISCIPLINES.
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Begin
BUILD A WEEK
AROUND TRANSFORMATION.
Share what you're working towards. James shapes the week around it.