Complete Body Recomp Package

At Recomp HQ I offer a complete package with a diet, training programs, weekly body fat testing, plus 2 weekly coaching sessions at a discounted rate. 

What you get –

- diet and meal plan: written with your input, to suit your goal.

- custom 4 week training program: written in line with your goal, experience -level, and strength-level (re-written every 4 weeks).

- 2 x 1 hour coaching sessions each week. To learn how to train, get stronger on every exercise every week, how to push to failure, how to push through mental barriers to make progress.

- weekly reassessments: body fat test and diet adjustment. 

- Online Recomposer account: where you will view your program, diet, meal plan, current and goal body composition, weekly body composition results. 

- I teach you how to use the Recomposer software to input your workouts. Every workout is measured against your previous performance using the 1-rep-max calculators built into the Recomposer software.

Cost –

Only $200/week … (normally $259). Minimum commitment is 6 weeks. Payment required at the beginning of each week by cash, card or bank transfer. *There’s a one-off cost of $130 for first consult and strength test, required at the time of booking your consult. 

How to get started –

Book an initial consult to do the following:

  • Measure your body composition, set a goal body composition (body weight and body fat percentage).
  • Strength test in the gym on 3 exercises, these numbers are used to write a suitable training program. (Note there is a one-off cost of $130 for the 1hr strength test).
  • Diet written with the foods you want, according to the nutrient targets you need to be on. 
  • I ask you about your health, medical history, dietary requirements (allergies etc), previous diet and training experience, current diet, and current training if any. 

Many ‘transformation challenges’ involve a very low calorie diet that isn’t maintainable, you’re hungry all the time, and often ith a weight training program that is well below your strength capability (light weights, sets of 10-12 reps? sound familiar?), and some include cardio or HIIT that leaves you run-down, hungry all the time

Recomp diets are very specific, you are required to weigh your food so that exact adjustments can be made, based on your body composition measurements each week. Your diet is written to work with your strength training program, to create the body you want. Your training program is written according to your strength test. Regardless of how strong you are, to drop fat, tone up, you must push your body to your physical limit at every workout. We never prescribe any cardio! – it is detrimental and in our experience with clients who introduce it; it will stall or undo muscle gain and fat loss.

Read more about Recomp HQ Coaching here.

Contact me for more information or to book your initial consultation – 

Mob 0416 887 559 Email amy@recomp.com.au.

Simple but tastier ways to have protein powder

Instead of making the usual protein shake with water in a shaker try these simple things to make it taste amazing.

PROTEIN ICE CREAM: 

Looks like ice cream, tastes like ice cream, but it’s as simple as protein powder blended with water and ice cubes! Tastes SO good. Zero sugar. 100% yum. I use Bulk Nutrients protein – for whatever reason it blends really smoothly – the Matrix or WPC type in salted caramel or chocolate flavours work well.

Protein Icecream

Here’s how I do it:

Blend 1 heaped scoop (about 40g) with 400ml filtered cold water, 10-12 ice cubes. I don’t have a fancy expensive blender (just make sure yours can blend ice cubes!)

You can top it with nuts, espresso coffee (pictured top left), a sprinkle of protein powder, or crushed up rice cakes (pictured bottom left and right)

Other variations will be added below when I can be bothered to take pictures:

 

PROTEIN ICED COFFEE:

Blend protein powder, ice cubes, filtered water (as above). Pour into tall glass, then add 1 shot espresso (the real kind, not Pod coffee or instant), or a shot of cold press coffee.

protein & expresso

 

Programs, Diets, and Training

Do you want to build a leaner more athletic body and be the best version of yourself? Do you want a clear precise training and diet plan that specifically relates to achieving the body you want?

I will coach you how to train to your physical limit safely and consistently, to make rapid strength gains. I teach you how to achieve the program’s expectations, which are directly related to your goal body composition. I’ve been where you are – pushing outside of your comfort zone, overcoming mental blocks, I push my own body to its limits to make significant strength gains and I can help you do the same.

To get leaner or, to be ‘toned’ and have less fat, you have to get stronger to stress the body so much that it has “a reason to change”. Training programs prescribe every weight to lift on every exercise. It will tell you exactly what weight and reps you have to do each week to beat your previous performance. I write a new program every 4 weeks.

At training sessions I teach you the skills you need to achieve the expectations of the program, which are necessary to reach your body goal. I teach you how to break through mental barriers, push beyond the point where your mind says to quit, and conditioning your body to the weight. You will learn how to train on your own.

It is so important to fuel your body adequately, or it will not change. A spots nutrition diet is unlike others, it is designed to work only with a strength training program, and to achieve positive body composition changes. You get to pick the foods you want to eat, in line with the macronutrient breakdown I want to give you. You are given a list of the exact foods to eat (no variations), exactly how much to eat (you must weigh food on a kitchen scale), and a meal plan. Every 7 days, I measure your body composition, and adjust your diet according to this data, and you may request changes to foods at this time.

All diets and training programs are accessed online.  

If you would like to get started, please contact me by mobile or email below, to book an initial consultation.

Mobile: 0416 887 559

Email: amy@recomp.com.au

contact me