Built To Last, run around a week where most meals are eaten out and work runs long. Fat loss you can see, energy back, and a routine you keep.
I've put the whole thing here instead of a call. Read it when you have a quiet half hour, and if anything doesn't sit right, message me and I'll answer it myself.
Riz · Built By Riz · @feedtheriz.fit
With the surgery and the stroke this recent, and the blood thinner, nothing in this plan starts until your doctor has okayed training and told us what intensity is safe.
That isn't me covering myself. It's the only responsible place to start, and it shapes the whole program. Everything below assumes that okay is in hand. If it isn't yet, the plan waits for it, and I'd rather wait than guess.
With it, training is built low and steady. Strength work built well under whatever intensity your doctor sets, walking as a real part of the week, and the app has a gentler swap for basically every movement. Bruising and light-headedness are the two lines sessions are built under, not up to. I don't treat any of your conditions. That's your doctor's lane. What I run is the food and the week, inside what they've cleared.
Fasting, cleanses, a coach's meal plan. All of them work by taking food away, and all of them end the same way. Too restricted, then you stop. Built To Last runs the other way round. Food comes up first.
Okay, so my read on those numbers. You're already moving, nearly eight thousand steps a day without trying. What's missing is fuel. Skipped meals, food bought on the way, and every plan so far asked you to eat less of it. So whatever the medical side is doing, the food side isn't helping, and any plan that cuts further was never going to hold.
So this one starts by putting food back in. Three meals a day, before anything else changes.
Three goals. 53kg, more energy, and a gym routine you actually keep. They arrive in a different order to the one most people expect.
This one moves first, because the food side is the part I can actually do something about. Three meals a day, protein in each, and sleep looked at before the food. Most people feel this inside the first two weeks, well before the scale does anything, and it keeps building through the restoration phase after that. It's the first thing the program is for.
Two sessions a week is the floor, built low and inside what your doctor clears. Short, steady, nothing that leaves you light-headed. Walking counts, and you already do nearly eight thousand steps. The routine sticks because the bar is low enough to clear on a bad week, and we raise it only when the good weeks are consistent.
Fat loss starts once the food is back up and steady. At around half a kilo a week, every two kilos between where you are now and 53 is about a month. Your current weight isn't on the form, so tell me and I'll put the weeks on it. Then the exit phase holds it there while the food comes back up, so 53 is a weight you keep, not one you visit.
Your calories are a weekly budget. A heavy work dinner or a client lunch is one heavy meal inside a week, and the week can still land.
Instead of a meal plan you get a way of ordering. Protein first, the rice or noodles sized to your week, and a rough number for the meal in the app. When work peaks, we don't pause. We shrink that week's targets and keep going. When it frees up, we dial it back up.
Penny, 50, is a sales executive on the road most months, client dinners most weeks. We didn't shrink her portions. She got protein in first at every meal, trained twice a week even when she was travelling, and banked calories ahead of the dinners. 60.1kg to 53.1kg, and she's holding it.
Her chart in the app.
Penny, mid-plan.
I'm hitting numbers I have not seen in years, and the best thing is, I don't look haggard or thin.Penny
Every client runs the same four phases, in the same order. Most plans out there only ever do the middle one, the fat loss part. That's usually why it comes back.
Food comes up, carefully, to a number the week can afford, and the skipped meals stop. Energy and sleep are the first things to come back. The scale barely moves in this phase. We're not trying to move it yet. Your first weeks are here.
Now the deficit works, because the body can afford to be in one. Steady drops, around half a kilo a week. The visible change sits in here.
The part every fast or cleanse skips. Food goes back up, step by step, while the weight stays off. Most people hit the goal, celebrate, drop every habit they built, and then bam, the weight piles back up, usually faster than it came off. This phase is there so that doesn't happen.
You hold it for life inside a freedom range of about 2kg, so a heavy fortnight at work never turns into panic. The goals change here. More strength, more energy, a higher metabolism so you can eat more. Coaching stays available if you want it.
Everything runs off data. Your food gets logged, your training sits in the app, I review the numbers every week, and I'm on WhatsApp in between. You'll be looking at the same numbers I am.
The shape of the plan.
If you're trying to save and you don't know what comes in or what goes out, you're praying for the best. So you keep a ledger. You've never counted before, so we start with the palm method. Your palm for protein, your fist for vegetables, a cupped hand for carbs. The photo scan in the app does the rest, and a rough number beats no number.
Hit your calories across the week and you're good. One heavy dinner sits inside it. You bank ahead of it instead of skipping the next meal.
Low and steady, inside what your doctor has cleared. Most weeks you'll do more. The floor exists so a bad week counts as a bad week and not a failed plan.
So when I say the food goes up, that's how the maths works out. You end up eating more than when you started, at a lower weight.
A client, mid Exit Phase.
I was really skeptical initially, but no regret trusting you guys, somehow I'm losing weight in the reverse dieting by eating more.Same client, from that message
Feb 2025, and Jan 2026.
Her chart in the app.
She came to me eating 1,200 calories a day. She eats 1,700 to 1,800 now, at goal weight. The flat line on the right is the year after.
Holidays don't derail me anymore, and I've been on many holidays since I got on your program. Always come back as good, sometime better than when I left.Jennifer
Su Yi, mid-plan.
Su Yi on how she handles eating out. One meal out of twenty on a trip, and she still ate what she wanted.
It won't drop 5kg in the first month. Most people don't see the scale move in the first two to four weeks. That's restoration doing its job. Food goes up before the scale comes down, and if you're weighing yourself every morning in week two expecting a big number, you're going to hate it.
So be clear on this one before you decide. If you need the scale to move in month one to believe it's working, this isn't the plan for you, and I'd rather you know that now than three weeks in.
It won't be intense. With what you've told me, it can't be. Anyone selling you a hard six weeks right now hasn't read your form.
It won't run itself. You'll log your food, roughly, and you'll send one honest report a week even on the weeks there's nothing good in it. A bad week in peak season isn't a problem. Going quiet is. When it gets overwhelming it's very easy to go silent, and that's exactly the week I need you to message me.
And I can't promise a number by a date. What I can promise is that you'd run all four phases, and we wouldn't skip the one every fast and cleanse skipped.
Everything sits in the coaching app. Your training program, your weight trend, your steps synced from your phone, your progress photos.
There's a video for every movement. If you're unsure about form, record the set, send it in, and we go through it. I'm not watching you live, you train on your own schedule.
On food you get a guide, not a meal plan. Built from your intake, so option A, option B, option C, from places you already eat. We start with the palm method, and the app's photo scan does the counting for you.
You get a private WhatsApp group. Just you, me and my assistant.
Once a week you fill in a check-in. Wins, challenges, energy, hunger, sleep, stress. I read that against your data and decide what changes that week. Between check-ins there are small ones through the week, and we get on a call when something needs a call.
Inside a client's group.
A check-in answer, straight off the form.
Only inside what your doctor has cleared, and that's written into the plan, not worked around. Sessions are built below the point where you'd feel light-headed, not up to it, and anything that doesn't sit right comes out and a gentler one goes in. Walking counts as training here, and you already do a lot of it.
The medication side stays with your doctor. Any food that doesn't sit with the blood thinner, tell me and it's off the guide. I don't advise on that, I work around it.
The people I work with are usually busy, travel a lot, or have long hours. They need a program they can run themselves, so that's what gets built.
I treat fitness like a dial. When life gets busy we dial it down, we don't stop. When things free up, we dial it back up.
And when you travel for actual leave, I don't put my clients in a deficit on holiday. It's a holiday.
A client, mid flight delay.
You don't have to be precise, especially at the start. Palm method first, then the photo scan in the app, which is about 80 to 85 percent accurate with a buffer on top. A rough number beats no number.
And somebody reads it every week and tells you whether it's right.
The plan is built around it. You get a way of ordering. Protein first, the rice sized to your week, and the budget is weekly, so a big dinner fits inside it.
I don't think you were doing it wrong. Every one of them worked by taking food away, and nobody can hold that for long. This one starts by adding food back.
And once those diets ended, that was it. The exit phase and the lifestyle phase, you've never actually run those, and they're the part that keeps it off.
The first month has one job. Three meals a day, most of them eaten out, logged roughly, every day. Energy is the number we watch, not the scale.
That's the result. Not a number on the scale, because most people don't see it move in the first two to four weeks, and I'm not going to pretend otherwise. If the meals and the energy hold through a peak-work month, the fat loss phase after it works. If they don't, we'll both know by the end of the month and we fix that first.
Training cleared, and what intensity is safe. Send me that and the plan gets built around it.
You join and message me that it's done. Trainerize emails you access the same day, three emails, and I open your WhatsApp group as soon as I get the notification.
Where you eat, what you order, your work hours, your sleep, what your doctor said, all of it.
Built from your intake. A weekly food budget, an ordering guide for the places you already eat, and a two session floor built low.
A walkthrough video and a walkthrough call on how to start, step by step, so you're not guessing in week one.
Three meals a day, food comes up, the skipped meals stop. First check-in at the end of week one, and we fix whatever feels off.
If the meals held through a peak week and the energy is up, restoration is done and we make the first actual move on the food. If Vietnam lands inside the month, that week runs on holiday rules. No deficit, keep the meals, and we pick up when you're back. By now you'll know whether the week survives your work, and so will I.
Did the meals hold, and did the energy come up. That's the question. If yes, fat loss starts. If not, we find out why before it does.
How a plan gets built. Seven minutes.
After the month, the honest timing. Restoration usually takes two to four weeks, depending on how you feel and how the numbers move. Fat loss at around half a kilo a week comes after it, then the exit phase. Six months covers all of it. That's why the six month is the one I'd point you at.
Gets you through restoration and into fat loss. Three months won't reach the exit phase, so most people who start here extend.
Choose 3 months→Covers restoration, the fat loss, and the exit phase. The full run, for the reasons above.
Choose 6 months→All four phases plus the rest of the year holding it, at the lowest monthly rate. Covers you through peak season with room to spare.
Choose 12 months→Every plan is the same coaching. A program in the app built from your intake and what your doctor cleared, a weekly food budget with an ordering guide for where you already eat, the weekly check-in with small ones through the week and calls when needed, your own WhatsApp group with me and my assistant, and form reviews by video. No upsells inside.
Secure checkout by Trainerize. The investment is in ringgit. The SGD figures are today's rate, your card sets the final one.
If a card gets declined, it happens, don't worry. Try another card, or message me and I'll send you bank transfer details. Whichever is easier.
If you travel or fall sick, the plan pauses. The clock stops until you're back, so no weeks are lost.
Questions first? builtbyriz@gmail.com works too.
Have a think. Then it's one of three things.
