HUMAN 4·8·4 · Onboarding December · Begins January 2027
Coaching without the admin.
Sixteen weeks of one to one coaching with a weekly call, and an app that reads your training, your food, your sleep and your recovery. You do the work. The app takes care of the basics, so the calls are for the things worth talking about.
The January intake is limited to twenty places. Everyone on the waitlist hears first.
Up on the day before
Back-off sets come out when recovery is low. The session meets the body that turns up.
Sample data
Who this is for
You have mastered everything except the cost of mastering it.
You built the career and the standards by never stopping, and you brought the same engine to your body. Another session, a tighter number, one more week of discipline. For a while it worked, because force works until the system you are forcing stops answering.
Coaching was meant to take some of that weight off. For most people it adds to it, and these are the four ways it does.
The plan is a document
Your programme sits in a PDF, your food in another app and your sleep in a third. You are the one who joins them up.
You find out late
A bad week shows up at the next check-in, after it has already cost you the week.
Every question is a message
Can I swap this meal. Is this soreness fine. You wait for an answer or you guess.
Rest counts as quitting
The plan has no room for a hard week, so a hard week ends the plan.
None of this is a flaw in you. It is what your own excellence cost, and the system around you should carry it.
The process
Sixteen weeks. Four, then eight, then four.
Each phase has one job, and the next one does not start until the last one has done it.
Onboarding
Before the programme begins we build your personal plan inside the 4·8·4 framework: your training, your nutrition and your recovery, set around your life. Week one starts with the plan already built.
Reset
Settle your baseline. We build the habits everything else sits on: logging your food, sleeping well, daily steps and a simple training rhythm. Nothing is pushed hard yet.
Transform
The main build. Training volume and intensity climb, nutrition is dialled in, and your body composition and strength start to move. This is where most of the change happens.
Integrate
Make it stick. We ease off the structure, test what you have built and set the plan you carry forward on your own.
I want the change to last a lifetime.
One to one
A weekly call with me. The app takes care of the rest.
This is one to one coaching. There is no group, no template and no queue. Every week we speak, and because the app has already done the counting, the call does not have to.
The app handles the basics
Your sessions, your food, your sleep, your steps and your recovery are logged and read as they happen. Nobody has to ask how many sessions you did or what you ate.
The call handles the interesting part
The patterns in your numbers, why a week went the way it did, and one topic we choose together from what the data showed. That is where the coaching is.
Most coaching calls are spent finding out what happened. Yours start from there.
Inside the app
One app, and one person reading all of it.
The app does the counting. I do the thinking. Every plan, change and booking goes through me.
Training that rotates
Sessions come round in order, in pairs and singles, with reps in reserve on every set. Push a session to Thursday and the rotation carries on from there. Nothing is skipped.
Food in your own words
Follow a meal plan with options for each meal, or type what you ate. Calories and macros come from UK food data, and you correct them before anything is added.
A calendar that plans the hard parts
Refeeds, tracking breaks and deload weeks go on the calendar before you need them, so a pause is a decision and never a lapse.
Adam
An assistant that answers from your own plan, finds times for a session or a call, and passes everything else to me. He changes nothing. Every change goes through me.
Mobility and stretching
Guided routines from five minutes to thirty, with a chime when each hold ends and a quiet Om chant if you want one.
Recovery and stress
Two scores from your own heart rate variability, resting heart rate and sleep, each judged against your last four weeks. The session adjusts to the day you are having.
Bring the kit you already have.
HUMAN reads the numbers your watch, ring or scale already writes to Apple Health. Nothing new to buy, and nothing is written back.
Or similar. Anything that writes to Apple Health works.
Between check-ins
If something is off, I know before your next check-in.
A check-in tells me how the last week went, and by then the week is over. So HUMAN watches the numbers in between: the sessions you miss, the days you go quiet, a run of low recovery, a note you leave for Adam.
When one of them drifts, it reaches my dashboard with the context beside it, and I message you while it can still change the week.
You stay on the plan. I stay ahead of it.
Example, not a real client
What we track
Everything that moves the result, and nothing that is only noise.
Open any area to see exactly what is recorded and what it is used for.
Training
- Every set. Weight, reps and reps in reserve, so effort is measured and never guessed.
- Set types. Strength sets, top sets, back-off sets and feeder sets are recorded as what they are, and feeders stay out of your counts and personal bests.
- Personal bests and progression. Last session and target are shown beside each lift, so the next step up is already decided.
- Notes. A note on any exercise or session, which I read.
- Rotation. Which session comes next, including any you moved, so nothing is skipped.
Nutrition
- Calories and macros. Protein, carbohydrate and fat against the targets set for a training day or a rest day.
- Meals. Which planned meals you ate and which option you chose, or what you typed in your own words, from UK food data.
- Over and under. A day that runs over or under is rebalanced across the rest of the week, so one meal does not become a reset.
Sleep
- The night. Time asleep, plus deep, REM, core and time awake, from your watch or ring through Apple Health.
- A sleep score. One number out of 100 for hours, how much of the night you were awake, and how much was deep and REM.
- Last seven nights. The pattern matters more than any single night.
Recovery and stress
- Heart rate variability and resting heart rate. Each day judged against your own last four weeks, never against a population average.
- Recovery. One score from HRV, resting heart rate and sleep. It decides whether the day is a full session, a steadier one or an easy one.
- Stress. A second score that rises when HRV falls and resting heart rate climbs.
- Estimates. Both are calculated from your numbers. They guide the session. They do not diagnose anything.
Movement and energy
- Steps. Daily and weekly totals from your phone or watch.
- Calories burned. Active and resting, so energy balance is food eaten against energy used over the last seven days.
- Cardio and mobility. Whether you did them, and for how long.
Body
- Weight and trend. Every weigh-in, with the trend line that matters more than any one reading.
- Progress photos. Front, side and back at each check-in, private to you and me, shown side by side over time.
Habits and supplements
- Daily habits. The small ones you and I agree, ticked off each day.
- Supplements. What I have set for you, the dose and the timing, ticked as you take them.
Check-ins
- How you rate the week. Energy, stress, hunger and an overall rating.
- A conversation with Adam. He writes me a summary of your mood, your motivation and anything worth a word, with questions I should ask.
- Life events. Travel, illness, a bad week at work, so I read the numbers in context.
How compliance is scored
Each day gets a score out of 100 for what you did, never for how your body responded. Nutrition carries the most, because it is what I most need to see.
- Nutrition, 45. Calories on target, protein, and meals logged.
- Training, 20. Counted on a training day, or on any day you trained.
- Sleep, 15. Hours asleep.
- Steps, 10. More steps never cost you.
- Habits, 10. The share of your daily habits you ticked.
- Bonus. Cardio, mobility and high step days add points on top.
A reading that was never recorded is left out and the rest is rescaled, so a missing watch is never counted as a failure. A day with nothing logged gets no score at all.
Questions
Before you join.
How many places are there?
Twenty in the January intake. Everyone on the waitlist hears before it opens to anyone else.
How do I secure a place?
We speak first. If it is right for both of us, a refundable deposit holds your place, and it is credited against your first payment. There is no payment on this page.
Is it one to one?
Yes. Every client works directly with me, with a weekly coaching call and the app in between.
What happens on the weekly call?
We skip the admin, because the app has already recorded it. We look at what your numbers showed that week, talk through anything that surprised either of us, and pick one topic to work on before the next call.
When does it start?
Onboarding is in December, when we build your personal plan inside the 4·8·4 framework. The 16 week programme begins in January 2027. Everyone on the waitlist gets the exact dates before they are announced anywhere else.
What does it cost?
I share the price with the waitlist first, and nobody is asked to commit until they have seen it.
Do I need a watch or a ring?
No. The app works without one. A watch, ring or scale makes it sharper, because recovery, stress and sleep come from the numbers they record.
Does it work on Android?
The app reads Apple Health, so the full version needs an iPhone.
Is this a diet?
No. It is a training, nutrition and recovery programme run as one system, with a coach reading all three.
January 2027
Join the 2027 waitlist.
Leave your details and I will write to you before the January intake opens.