ACCEPTING NEW CLIENTS

L3 PERSONAL TRAINER • L3 NUTRITIONIST

LOSE FAT &
BUILD MUSCLE

Q: How does online coaching work?

We start with a consult; you receive custom training and meal plans with weekly check-ins and adjustments.

Q: Do I need a gym, or can I train at home?

Both work. I can build bodyweight/minimal-equipment plans or full gym programs with exercise swaps.

Online coaching built around your lifestyle. No extreme diets. No random workouts. Just structured plans, accountability, and real results.

BOOK FREE CONSULTATION →

100% Personalized • Online Worldwide

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SPECIALTY FAT LOSS EXPERT

SYSTEM STATUS ACCEPTING CLIENTS

INVEST IN YOURSELF

Select your tier to begin the transformation.

FOUNDATION

£49/mo

✓ Personalised training plan
✓ Calorie & macro targets
✓ Basic nutrition guidance
✓ Monthly progress check-in
✓ Coach messaging support

SELECT PLAN

THE EXECUTION PROTOCOL

My coaching isn't just a PDF plan. It's a dynamic, data-driven system designed to guarantee results through four tactical phases.

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INTEL & ANALYSIS

We start with a deep-dive audit of your current lifestyle, nutrition habits, training history, and sleep quality. No guesswork.

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STRATEGY DEPLOYMENT

I build your custom training block and nutrition protocol. Every macro and rep is calculated to fit your specific schedule.

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EXECUTION & ADAPT

You train. We track. Through weekly check-ins, I monitor your biofeedback and adjust variables to break through plateaus instantly.

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RESULT ACHIEVEMENT

We hit the target goal. Then, we transition to a maintenance or growth phase so you keep your results for life.

FREE GUIDE

Get The 7-Day Fat Loss Blueprint

Don't guess with your nutrition. Unlock the exact macro-calculated meal plan used by my clients to shred fat in just one week.

✓ Daily Meal Breakdown
✓ Full Shopping List
✓ Macro-Nutrient Guide

ROLAND / SYKERFLEX

LEVEL 3 PERSONAL TRAINER
& NUTRITIONIST.

Hi, I'm Roland. Based in Chorley, I help people build bodies they are proud of, without sacrificing their lives.

Fitness shouldn't feel like a punishment. Too many coaches push extreme diets and unsustainable workouts that leave you burnt out. My approach is different. As a Level 3 Qualified Trainer and Nutritionist, I combine evidence-based protocols with hypertrophy training principles to build a roadmap specifically for you.

START YOUR JOURNEY

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SCIENCE-BASED

Protocols backed by research, not trends. We focus on what is proven to work.

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SUSTAINABLE

Results you can actually keep long-term. No rebound weight gain.

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1-TO-1 SUPPORT

You never train alone. I'm in your corner every step of the way.

★★★★★

4.9/5 (850+ Users)

PREMIUM EDITION

The Metabolism Blueprint

£9.99

RRP £29.99

Stop fighting your biology. Most diets fail because they treat your body like a calculator. This manual treats it like a thermostat.

Discover the clinical approach to fixing the "Starvation Response," repairing metabolic rate via Reverse Dieting, and maintaining leanness permanently.

✓ Reverse Dieting Protocol

✓ Protein Anchoring Strategy

✓ Maintenance Exit Plan

✓ Printable PDF Format

Secure Instant Download

30-Day Money Back Guarantee

/// ARMOURY ACCESS

FAT LOSS ACCELERATORS.

Supplements are tools, not magic. These 5 compounds are scientifically proven to aid fat oxidation and retention of lean mass during a deficit.

SELECT COMPOUND TO SCAN:

⚠️ WARNING: Supplements do not correct a bad diet. Calorie deficit is priority #1.

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CAFFEINE ANHYDROUS

CLASS: STIMULANT / THERMOGENIC

Increases metabolic rate and fat oxidation. Boosts training intensity and focus, allowing for harder output during deficits.

DOSAGE 3-6mg / kg

TIMING Pre-Workout

EFFECTIVENESS RATING

/// SYSTEM MAINTENANCE

RECOVERY PROTOCOLS.

Training provides the stimulus, but recovery produces the result. Optimization of these variable is mandatory for sustained performance and hypertrophy.

SELECT PROTOCOL TO SCAN:

ℹ️ NOTE: Neglecting maintenance protocols increases injury risk by 60% during high-intensity blocks.

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SLEEP OPTIMIZATION

CLASS: NEUROLOGICAL RESTORATION

The primary window for hormonal regulation (Testosterone/GH) and muscle tissue repair. Lack of sleep mimics insulin resistance and kills fat loss.

TARGET DURATION 7-9 Hours

KEY FACTOR Consistency

IMPORTANCE RATING

/// BIO-SEQUENCE VISUALIZER

PROTEIN SYNTHESIS.

Visualizing the metabolic pathway from food intake to new muscle tissue creation.

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STEP 01 // INITIATION

INGESTION

The process begins with consumption. High-quality sources (Leucine-rich) are required to initiate the signal. Without raw materials, the factory cannot run.

INPUT: 30g+ Protein SOURCE: Whole Food / Whey

/// SYSTEM LOGS

FIELD REPORTS.

/// KNOWLEDGE BASE

FAQ .

SECTOR A // GENERAL OPS

+ How does online coaching work?

We start with a quick consult to understand your goals, schedule, and equipment. You get a custom training plan and a meal plan with calories & macros. We do weekly check-ins and adjust as you progress.

+ Do I need a gym, or can I train at home?

Both work. I can build bodyweight or minimal-equipment plans (20–40 min), or full gym programs if you prefer. Exercise swaps are included for any limitation.

+ How fast will I see results?

Most people feel better within 2–3 weeks and see clear changes in 4–8 weeks. Your pace depends on consistency, sleep, steps, and nutrition.

+ What equipment do I need?

None required. If you have dumbbells, bands, or a bench, great — I’ll include them. Otherwise, you’ll get a bodyweight plan that still hits every muscle group.

+ Is this suitable for beginners or older adults?

100%. Plans are scaled to your level, with clear form cues and video options. We progress gradually to keep joints happy and confidence high.

+ Can you work around injuries or pain?

Yes. I’ll modify exercises and volumes around any limitation and coordinate with your physio’s guidance if needed. Pain-free training first, always.

+ How many sessions per week?

Most clients thrive on 3–4 sessions/week (30–60 min). Busy schedule? We can do effective 2-day splits or short 20–30 min sessions.

SECTOR B // LOGISTICS & DIET

+ Meal plans for Veg/Halal/GF?

Yes. Your plan is built around your calories, macros, and food preferences — with swap lists and a simple shopping list.

+ What’s inside the 8-week transformation?

Kick-off assessment, custom training & meal plan, two updates based on check-ins, a mid-block review, and progress tracking. Clear structure, visible results.

+ How do check-ins work?

Weekly check-ins via chat or form. We review wins, barriers, steps, sleep, and make small tweaks (calories, exercises, volume) to keep progress steady.

+ Can I cancel or pause?

Yes — coaching is flexible. You can pause for holidays or busy periods, and restart when ready. Sessions are pay-as-you-go; online plans are billed monthly.

+ Do I need supplements?

Nope. Food-first approach. If you choose to use supplements (e.g., vitamin D, whey, creatine), I’ll advise sensible, evidence-based options and dosages.

+ How do payments work?

In-person PT: £15 per 60 minutes (includes guidance and a simple meal outline). Online coaching: billed monthly with weekly check-ins. Pay-as-you-go with easy rescheduling.

+ What tools do we use for tracking?

Simple progress sheets (weights, reps), photo check-ins if you’re comfortable, and optional step/sleep tracking. I’ll keep it lightweight and clear.

+ Do you speak other languages?

Yes — I coach in English and Hungarian.

LOSE FAT & BUILD MUSCLE