The programs

Three protocols. One precision.

Designed around the outcome — not a buzzword. Pick the chapter that matches the person you want to be.

Choose your chapter
i · Lean Down ii · Build Strong iii · Recompose iv · Hormonal Reset
Lean Down Chapter i 12 weeks
CHAPTER I · LEAN DOWN

Lose the weight that won't move.

For anyone who's done the work and stalled. We rebuild your metabolic baseline, recalibrate macros bi-weekly, and break a plateau that's lasted six months in under six weeks.

−7kg
avg 12-wk loss
94%
finish program
0
restrictive rules
  • Custom calorie + macro target, recalibrated every 14 days
  • Weekly meal plan built around your kitchen, not mine
  • Bi-weekly video review with a senior coach
  • Adaptive thermogenesis protocol — the plateau breaker
Start Lean Down →Sample week
II
Next chapter
Build Strong Chapter ii 16 weeks
"I added 6kg of lean mass without my jeans changing size."
— Alice F. · 34 · Lyon
CHAPTER II · BUILD STRONG

Add lean muscle. Look like you train.

Built with the protein and recovery science we used at the Roland-Garros annex. For anyone who lifts seriously, or want to start, and have been told to "just eat more" by someone who couldn't actually do the math.

+6kg
lean mass avg
1.8×
protein target
3×
weekly lifts
  • Hypertrophy-calibrated nutrition with periodized phases
  • Protein distribution protocol — 4 meals, 35g+ each
  • Programming integration with your existing coach or template
  • Monthly DXA-style body comp review
Start Build Strong →Sample week
III
The third chapter
Recompose Chapter iii 20 weeks
CHAPTER III · RECOMPOSE

Less fat. More muscle. Same scale.

The hardest one to coach — and the most asked-for. We hold weight steady while body fat drops and lean mass climbs. It takes longer, it requires patience, and it changes your photographs more than any other program.

−4%
body fat
+3kg
lean mass
±0
scale weight
  • Calorie-cycling between lift and rest days
  • Strict 1.6g/kg protein floor, every single day
  • Sleep + stress protocol — the unsexy half
  • Visual progress tracking, scale untouched
Start Recompose →Sample week
IV
The clinical one
Hormonal Reset Chapter iv By application
CHAPTER IV · HORMONAL RESET

Built for the years they didn't warn you about.

Perimenopause, PCOS, postpartum, or a thyroid that won't behave. A clinical protocol built in partnership with your physician — labs in, plan out, energy back.

12+
labs reviewed
3×
checkpoint reviews
1:1
with Blaga
  • Full hormonal & metabolic lab review (labs you bring)
  • Protein-forward, anti-inflammatory food architecture
  • Caffeine, alcohol & sleep-window calibration
  • Coordination with your GP / endocrinologist
Apply for Reset →Requirements

Which chapter, for which goal?

Side by side
CHAPTER I

Lean Down

−7kg
average 12-week loss
  • Body fat down, scale moves
  • Plateau-breaking calorie design
  • Bi-weekly recalibration
  • From €249/mo
Read chapter
CHAPTER II

Build Strong

+6kg
average lean mass added
  • Strength, not just size
  • Periodized hypertrophy nutrition
  • Monthly body comp
  • From €299/mo
Read chapter
CHAPTER III

Recompose

−4%
body fat, same scale
  • Calorie-cycled lift days
  • Slow, photographable change
  • 20-week protocol
  • From €349/mo
Read chapter
One more thing

Not sure which chapter is yours?

A 25-minute intake call answers it. We'll never sell you a program that doesn't fit.

Book intake callSee pricing