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fitness.ryandonnell.com
RD
FITNESS
Your personal coaching system. Three pillars, one programme, built for you.
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Today
Phase 1
Current Phase
Week 1
Training Week
Your Programme
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Strength
4-day split — Push, Lower, Pull, Metabolic. Supersets and drop sets built in. 45 min sessions.
Mon / Tue / Thu / Fri
12:30 PM
6-month programme
Week 1 of 26
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Mobility
Daily 12-min routine + weekend deep-dive. Targeting posterior chain and hip internal rotation.
Phase 1
GOWOD 52%
Daily
Overall mobility score
52%
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Nutrition
2,200 cal weekdays · 2,500 ceiling weekends. 185–195g protein daily. Sunday meal prep system.
2,200 kcal
185g Protein
Daily
Fat loss target
~0.75 lb / week
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Coach Note — Phase 1
Phase 1 baseline is set. Priority order: get nutrition dialled first — it's 80% of your result. Mobility daily without exception. Strength sessions protect muscle while the deficit does its work. You are not far away.