Descoberta

Discovery Session

This will take around 15 minutes to complete, so please set aside some time.

First Name

Last Name

Email

I consent to have my submitted information so you can respond to my inquiry (GDPR).

Personal Information

Let's get your started with the basics.

Mobile Contact

We DO NOT message you on your phone nor provide others with your data.

Date of Birth

Where are you based?

What measuring system do you use?

Metric (kgs, cms, litres)

Imperial (lbs, feet, inches, gallons)

Height in cms

Weight in kgs

Based on your height, do you know what you should weigh in kgs?

Yes

No

Correct Weight in kgs

Height in inches

Weight in lbs

Based on your height, do you know what you should weigh in lbs?

Yes

No

Correct Weight in lbs

Age

How would you describe your activity level?

Sedentary - Spend most of the day sitting (desk job)

Lightly active - Spend a good part of your day on your feet

Active - Spend a good part of your day doing physical activity

Very Active - Spend most of the day doing heavy physical activity

Goal Setting

Let's talk about your goals.

Why are you doing this?

Be detailed, radically honest and descriptive. For me, it was about having the body I always dreamed of but never believed I could have. To be able to see myself in the mirror and smile. To get my self-esteem back. To buy any clothes I wanted without the fear of looking bad. What's your MTP - massive transformative purpose? What will drive you to take massive action?

Why are you doing this?

How important is this to you?

Again, be brutally honest with yourself. There is no judgement here but I want to make sure you think carefully about this.

1 - don't care

2 - i've been thinking about it but it isn't a priority

4 - i really want this

5. i NEED this - tell me what to do and I'll do it

In the end of this program, what does this look like to you?

Visualize it for a moment. If it brings a smile to your face, lock it down. This isn't about what you *believe* you can do. This is what you dream it to be. For me, I imagined myself at the beach, in shorts I've tried so many times but revealed the fat. This time I could see it clearly. Perfect fit, no fat - just abs but nothing over the top, *just* defined. Describe how it looks in the future, what you'll be doing, how you will feel.

In the end how does this look to you

Upload a picture of what this looks like for you

If you have a picture of when you were younger and had the physique you desire, upload that. If not, which was my case, look online and find someone that has the physique you desire. Don't over think this. Shouldn't be a model and their age group is not important. So you could upload a picture of someone in a different age group - you just have to desire that type of physique. Though this is optional, it is an integral part of the process so I would do it.

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What's your 3-month goal?

What is your weight then? If you know what your fat percentage is now, what will it be? Add as much detail as you want

3-month goal

What's your 6-month goal?

What is your weight then? If you know what your fat percentage is now, what will it be? Add as much detail as you want

6-month goal

What's your 12-month goal?

What is your weight then? If you know what your fat percentage is now, what will it be? Add as much detail as you want

What's your 12 month goal? What is your weight then? If you know what your fat percentage is now, what will it be? Add as much detail as you want

Training Experience

You'll do little to no training but let's figure out what is going on.

What does your current exercise regime look like?

(Please be honest and as accurate as possible)

How many days a week do you workout?

How long do you train for in each session (minutes)?

Do you go to the gym?

Yes

No

Do you like going to the gym?

1 - Hate It

2 - It's ok - I have to go

3 - Enjoy it - it's important to me

4 - Love it - couldn't live without it

If home-based, do you have any extra equipment available to you?

(Resistance bands, kettlebells, dumbells, barbells etc. - Please list what you use)

Nutrition & Habits

Let's figure out what your level of knowledge of nutrition and habits is. This will be really helpful.

Do you like the current meals you're eating and how they are structured?

Would you prefer to aim for a caloric target and choose your own meals (with recipe ideas from us or on your own - Flexible Dieting) or have a set meal structure to follow (Meal-by-Meal with recipes on how to make them - You can substitute meals based on preferences)?

Choose my own meals with targets & recipe ideas

Have a set meal-by-meal structure to follow based on targets

Both

Do you prefer variety in meals every day or the same meals repeated daily with a more structured approach (easier to prepare)

Variety

Structure

I don't mind

Which foods would you find hard to give up?

Which foods do you NOT like?

How much water do you drink per day? (litres)

How much water do you drink per day? (gallons)

Do you drink any fizzy drinks / soft drinks etc.?

(Please list below and whether they are zero sugar or not)

Do you feel you have a good grasp of calories, macronutrients and nutrition in general?

Yes

No

Are you currently doing anything specific with your diet or nutrition? If so what type of diet are you following?

Being as accurate as possible, can you please detail what you eat during a typical day (use yesterday as an example)

Please list breakfast, lunch, dinner, snacks and any other meals (please also list sauces and seasonings used)

Do you have any MyFitnessPal screenshots or tracking of your current diet?

If not please skip this question as it is optional.

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What fruits do you like? (if any)

What fruits do you NOT like? (if any)

What vegetables do you like? (if any)

What vegetables do you NOT like? (if any)

Do you have any dietary requirements or intolerances?

Vegan, vegetarian, lactose intolerance, gluten, halal, kosher or any other

How comfortable are you in the kitchen preparing food?

Would you be able to follow a recipe?

Would you prefer to prepare meals all at once (for example during the weekend) or day by day?

How much time do you have to prepare meals in the day? Please be accurate with how much time you have per time period in the day

For example, I have half an hour to prepare food in the mornings, half an hour at 2pm etc.

Have you ever tried fasting?

This is where you make a conscious decision to not consume anything during a period of more than 12 hours, beyond water, coffee or tea (without sugar, milk or anything else - black coffee for example with no sweetener)

Yes

No

Are there any times in the day you would prefer to stay fasted or have a smaller/fast prepared meal?

Does your job require a fair amount of travel or do you have a pretty consistent routine?

What do you know that you could do better with your current nutrition?

How many meals are you currently eating per day?

Where do you buy your food from?

Supermarket (online or physical location), Online not Supermarket (Amazon), Speciality nutritional stores, done for you delivery (takeout), and/or other.

Are you currently taking any supplements? If so please specify what supplement, when you are taking them and how much? Please also state for what reason

How much caffeine do you drink per day and at what times? (This includes: coffee, tea, energy drinks, sugary caffeinated beverages, pre-workouts etc.)

Please list all drinks and what amount if any

How often do you drink alcohol? If so please state which drinks, when and how much? (if any)

Do you have a food scale?

Yes

No

General Health

Hang in there. We are getting through this pretty quickly.

Do you have a body weight weighing scale?

that gives you at least the following metrics: weight, fat%, muscle %, visceral fat %

Yes

No

Do you have a smart device to track activity?

Fitbit, apple watch, etc

Yes

No

How many hours a day do you spend at work?

Do you eat out regularly?

Eat breakfast, lunch and/or dinner?

Yes

No

How many hours a day do you sleep on average?

Do you suffer from any medical conditions? Which?

Do you feel you need a coffee to kick-start your day?

Yes

No

Do you feel you have low-energy during the day?

Yes

No

Do you crave sugary foods often?

Yes

No

Do you frequently binge on food?

Yes

No

Do you frequently miss meals?

Busy people and those trying to lose weight without the proper knowledge will often miss meals

Yes

No

Typical Day

We are nearly there. Thank you for taking your time to fill this form out that will help us get you on your way.

The next three questions are about your daily schedule:

What time do you usually get up for work?

What time do you usually go home?

What time do you usually go to bed?

How many calories do you consume per day? (if known)

This is optional. You can leave blank.

The next three questions are about your macronutrient breakdown:

What is your daily consumption of protein (%)?

This is optional. You can leave blank.

What is your daily consumption of fat (%)?

This is optional. You can leave blank.

What is your daily consumption of carbohydrates (%)?

This is optional. You can leave blank.

Any recommendations or feedback you would like to share with me? (optional)

If you can't submit, please go back using the previous button to find which question has an error. Thanks for your patience.