This is not a standard fitness form. Every question here exists for a reason. Answer honestly and it will be the most useful thing you do today.
Your location does three things. If you are local to Toowoomba we may be able to work together in person. Wherever you are, it lets us build a nutrition guide around what is actually available near you, and find BJJ clubs and gyms in your area that fit your program.
Your history
What you've already tried.
Most people arrive here having already attempted change. What happened before tells us more than what you want next.
Yes, I understand this is a long game
Yes, but I will need accountability
I am still working on accepting that
Who you are becoming
The person on the other side.
Forget the physical result for a moment. The training is the easy part. This is the part that makes it last.
Staying the same
Trying and stopping
Ready for real change
Already choosing differently
How you are wired
How your mind works.
Everyone processes information differently. Understanding how you are wired means the program gets built to work with you, not against you.
Give me the plan
Clear steps, structure handed to me
Give me the principles
I understand the why and figure out the how
Depends on the day
My needs shift based on headspace and load
I tend to overthink it
Starting is usually the hardest part for me
Tell me directly
Straight, no softening needed
Context first
Help me understand why, then what to change
Let me work it out
I prefer to self-correct with guidance available
Routine keeps me sane
Like it but it becomes a trap
Variety and flexibility
Life makes routine nearly impossible
A release I hold onto
One more thing, slips first
Hit or miss
Not trained enough to know
The physical starting point
Where your body is now.
Straight numbers. This is your baseline. Everything physical gets built from here.
cm
kg
kg
Measurements, optional but useful for tracking
cm
cm
cm
cm
cm
Lose fat
Reduce body fat, strip weight
Build muscle
Add size, density, and strength
Recompose
Lose fat and build muscle simultaneously
Build resilience
Carry more without breaking
Performance
Speed, power, sport, movement quality
Full reset
Rebuild from the ground up
Movement history
How your body moves.
Dysfunction before load. We need to know what we are working with before anything gets programmed.
Beginner
Under 1 year of consistent training
Intermediate
1 to 3 years, reasonable foundation
Advanced
3+ years, strong technical base
Returning
Trained before, 6+ months off
Moves well
Generally okay
Stiff and restricted
Significant limitations
Your schedule and kit
Built around your real week.
Not the ideal week. The actual one. Nothing gets programmed that does not fit your real life and what you have access to.
3
1 day7 days
30 min
45 min
60 min
75 to 90 min
Flexible
Before sunrise
Morning
Lunchtime
Afternoon
Evening
Varies / shifts
Commercial gym
Full equipment access
Home gym
Dedicated home setup
Minimal setup
Limited space or equipment
Mixed
Gym some days, home others
Equipment, select everything you have access to
Barbell
Squat rack
Dumbbells
Kettlebells
Cable machine
Smith machine
Bands
Pull-up bar
Flat bench
Adjustable bench
Leg press
Leg extension / curl
Lat pulldown
Rowing machine
Treadmill
Assault bike
Spin bike
TRX
Med ball
Landmine
Sled
Bodyweight only
Energy and recovery
How you're running right now.
Recovery is half the program. These answers determine what your body can actually absorb week to week.
6
1, barely sleeping10, dialled in
5
1, very low10, maxed out
Consistent
Strong morning, drops off
Slow start
Peaks and crashes
Low most of the time
Nothing structured
Stretching / mobility
Breathwork
Cold / contrast
Sauna
Sleep protocols
No structure
Reasonably well
High protein
Tracking macros
Vegetarian
Vegan
Low carb / keto
IF
Training preferences
How you want to train.
The last physical questions. This is where the program gets specific to you.
Yes, I train BJJ
Regularly on the mats
Yes, another martial art
Boxing, wrestling, MMA, Muay Thai or similar
No, but open to it
Curious about what it could add
No, not for me right now
Focused on other training
Overhead pressing
Barbell back squat
Deadlifts
Running / impact
Jumping / plyometrics
Spinal flexion
Rotational movements
Heavy loading
Single leg work
Pull-ups / hanging
Rowing movements
Nothing to avoid
Heavy compound lifting
High rep circuits
Rotational movements
Carries
Combat conditioning
Bodyweight / gymnastics
Steady state cardio
HIIT / sprints
Mobility work
Long rest, strength focus
Supersets
Open to anything
Avoid it
Tolerate it
Steady state
High intensity
Enjoy conditioning
Need to ease in
Moderate suits me
Thrive under pressure
Push hard, need reining in
Final step
Anything left unsaid.
This is your space. Anything the questions above did not surface that Zev should know before your first conversation.
Instagram
Referred by someone
Google
Through Behan Jiu Jitsu
Other
Protocol intake received
Received, Spareless.
Zev will review your intake personally and be in touch directly. Nothing generic. Your protocol gets built around your actual situation, your real week, and where you are right now.
