Your client transformation
before / after · 4:5
before / after · 4:5
For men 28–45 who've trained for years and stalled
Get visibly lean in 16 weeks. Without tracking every gram or living in the gym.
The Recomposition Method builds muscle and strips fat at the same time — on four training days a week, eating food you actually recognise.
6 new clients a month
38 clients coaching now Applications reviewed within 24 hrs
- Clients coached
- 400+
- Years coaching
- 12
- Avg. transformation
- 16 wks
- Training days / week
- 4
The real problem
You're not a beginner. That's exactly the problem.
Beginner programs work because anything works. You're past that. You've got five years of training behind you, a decent squat, and a body that looks roughly the same as it did two years ago.
- You've run every program — 5/3/1, PPL, Arnold splits — and each one worked for six weeks
- You bulk and gain more fat than muscle, cut and lose more muscle than fat
- You've tracked macros to the gram and still couldn't tell what actually moved the needle
- Your lifts are fine. Your physique doesn't reflect them.
- You don't need more information. You've consumed plenty. You need someone to decide.
Client results
Same four days a week.
Different outcome.
All photos same lighting no dehydration protocols
Your client transformation
before / after · 4:5
before / after · 4:5
Your client transformation
before / after · 4:5
before / after · 4:5
The system
The R3 Method
Three phases, sixteen weeks. You always know which one you're in and what it's for.
PHASE 01 — WEEKS 1–4
Reset
We establish what's actually true. Full intake, movement screen, two weeks of honest food logging, and a maintenance-calorie baseline measured rather than guessed. Most people are eating 400 calories more than they think and training two days more than they recover from.
PHASE 02 — WEEKS 5–12
Rebuild
Four training days built around six lifts we actually progress, with the accessory work chosen for your structure rather than someone else's. Calories sit at maintenance or slightly above. This is the phase everyone skips, and it's the reason their cut leaves them smaller instead of leaner.
PHASE 03 — WEEKS 13–16
Reveal
A controlled deficit at roughly 0.7% bodyweight per week, training volume held, protein high. Because we spent eight weeks building the tissue first, the fat comes off something worth seeing. Weekly check-ins, adjustments every Monday.
What you get
Everything, in one place
01
Custom training
Built for your schedule, equipment and structure. Rewritten every four weeks, not recycled.
02
Nutrition that fits
Targets and a food framework around what you already eat. No meal plans you'll abandon by week three.
03
Weekly check-ins
Photos, weight trend and lift data reviewed every Sunday. Adjustments land Monday morning.
04
Direct line
Message me during the week. Answers inside 24 hours, not a ticket queue.
05
Form review
Send video on the big lifts. You get timestamped notes back, not a thumbs up.
06
The app
Programme, logging, progress photos and history in one place. Works offline in the gym.
Who you'd be working with
Marcus Reid
I spent six years as a strength coach in collegiate athletics before moving online in 2018. In that time I've coached over 400 general-population clients — almost all of them men in their thirties and forties with desk jobs, families, and about five hours a week to train.
I'm not interested in extremes. I've never had a client do a water cut, and I don't program two-a-days for people with children. What I do is find the four or five decisions that actually matter for your body and enforce them for long enough to work.
Most of my clients have trained for years before finding me. The problem is almost never effort.
- CSCS
- Precision Nutrition L2
- 12 years coaching
- 400+ clients
Before you apply
This works well for some people and badly for others
A good fit if
- You've trained consistently for two years or more
- You can commit four sessions a week for sixteen weeks
- You want a coach to make decisions, not hand you options
- You'll log your food honestly for the first fortnight
- You're chasing a physique, not a powerlifting total
Not a fit if
- You're brand new to lifting — you don't need me yet, and I'll tell you so
- You want to be shredded in six weeks for an event
- You've got under three hours a week available
- You want to keep programming for yourself and have me check it
- You're looking for the cheapest coach available
Questions
Before you ask
What does coaching cost?
Coaching starts at $400 per month with a sixteen-week minimum. The exact figure depends on check-in frequency and whether you want form review included. I'll give you the number on the call — and I'd rather tell you now than waste half an hour of your time if it's out of range.
Why an application instead of a buy button?
Because I take six clients a month and I'd rather turn down the wrong five than take on twenty and coach all of them badly. The application takes about three minutes and tells me whether I can actually help you.
I travel constantly. Does this still work?
Yes — roughly a third of my clients travel for work. The programme gets built with a hotel-gym variant of every session from the start, not as an afterthought when you're already away.
Do I have to track macros forever?
No. You track properly for the first two weeks so we know what's true, then we move to a framework built on portions and habits. Some clients go back to tracking during the final cut. Most don't need to.
What if it isn't working?
We review every four weeks against the targets we set at intake. If the numbers aren't moving and you've done the work, the programme changes — that's what you're paying for. If you've not done the work, I'll say that too.
How fast do you reply?
Inside 24 hours on weekdays. Check-in feedback lands every Monday without exception.
Sixteen weeks from now, or exactly as you are.
Applications take about three minutes. I read every one myself and reply within 24 hours either way.
2 of 6 spots left this month Next intake starts Monday
6 clients / month
2 spots left
2 spots left