Rebuild your health.Restore your strength.Reclaim your energy.
21 years, not theory — this is how you think, how you see your future, and how you look at yourself in the mirror. Twelve weeks to reconstruct, rebuild, and re-energize the man underneath it all.
What's actually going on
You don't need more information. You need to know what to fix first.
You didn't get here overnight. A decade of advice that never fit your schedule. Enough restarts to stop trusting the next one. That was never a willpower problem. It was a starting-point problem.
The foundation
Metabolic and hormonal health quietly running out of runway — the numbers nobody's acted on yet.
The structure
Strength and training that never survive contact with a real week, a real job, a real schedule.
The output
Energy, recovery, and drive that quietly disappeared somewhere in your late 30s or 40s.
Coached, not self-guided
The R3 Blueprint™: 12 weeks. Reconstruct. Rebuild. Re-Energize.
Your numbers, your schedule, a written adjustment every week based on what actually happened — not a template. Drag the slider and read all twelve weeks before you spend a dollar.
Phase 1 — Reconstruct
Weeks 1–4 · Strip the noise
What you'll notice:
A plan written for you
Your split, your calories, your schedule — after a real intake, not a quiz that spits out a template.
Weekly check-ins
You send photos and numbers, I rewrite the plan. That loop is what actually produces results.
Food you'll eat again
Meal templates and grocery lists built around what you already like. No six-hour Sunday prep.
Gym or home versions
Every session ships two ways — full gym, or dumbbells and bands in a spare room.
Built to grow with you
The R3 Blueprint is your entry point into a growing community — with apps, tools, and technology on the way to help you keep adapting after week 12.
An exit plan
Week 12 ends with maintenance numbers and your next block written — not a cliff edge.
Recovery lagging on lift days — bumped carbs up 20g on training days and protein to 190g. Watch sleep this week; that's the real lever, not the food.
Real people, real results
These are clients, not stock photos.
"Despite working long hours these programs helped me lose 44 pounds in 6 months. I've transformed my body and my confidence, and I really believe it helped me scale my business higher than ever."
I lost 26 pounds, dropped 6% body fat and put on more muscle than I ever thought possible. This wasn't surface-level marketing to make a quick buck. This was legit.
I have autoimmune disorders, which makes finding the right fit hard. My skin, joints and energy improved immensely. Heading into my 50s I'm performing better at the gym.
"Your guidance has been fantastic. It's hard to believe how far I've come through this process and just how different I look and feel. It has helped me mentally and physically."
Real clients, real numbers — but not a promise. Most people lose one to two pounds a week; the first fortnight often moves faster because of water and glycogen, which is normal rather than magic. Adherence is the variable, and it's the one I coach hardest.
Why listen to me
I spent 20 years showing up after it was too late.
Twenty years as a Firefighter/Paramedic taught me this: almost nothing is sudden. The heart attack at 54. The fall that never healed. The bloodwork nobody acted on. It's twenty years of I'll start Monday, catching up all at once.
On the other side, I've spent 16 years competing at the top of my sport and coached hundreds of men through the same reset. Not with a fad — with a plan built for four hours of sleep and a full calendar. Health was never the finish line. It was the doorway back to the man his family and his work actually needed.
Choose your path
Pick your level of accountability.
Your investment is for my attention — and there's a hard limit on how much of it exists.
Newsletter & Tools
Straight education, once a week.
- Weekly newsletter on training, nutrition, hormones and recovery
- Free tools as they roll out
- First invite when the community opens
- Unsubscribe any time
The R3 Blueprint
$250 a week for a coach in your corner.
- 12-week custom transformation, built around your intake
- Your calories, macros and meal templates
- Weekly check-in and written adjustments
- Access to premier apps and customizable tools for accountability and progress tracking
- Priority access to community events as they're posted
- Travel, shift-work, and real-life optimized protocols
Payment plans available — ask on the call
1:1 Coaching
Direct access to Ryan, by application only.
Roster capped
- Everything in the R3 Blueprint
- Daily direct messaging with Ryan
- Weekly video call, not monthly
- GI mapping, bloodwork, and hormone optimization
- Diagnostic testing with real-time milestones, not guesswork
- The decision-making framework top performers use to lead under pressure
Free, every week
Get the newsletter.
Practical training, nutrition, hormone and recovery education — no fluff, straight to your inbox once a week. Plus first access to free tools as they roll out.
One email a week. Unsubscribe any time. No supplement spam.
- One practical lesson a week, not daily noise
- Real answers on metabolism, hormones, training and recovery
- Free tools as they launch
- First invite when the community opens
Before you ask
Fair questions.
$2,997. Why?
Because you're not buying a PDF — you're buying twelve weeks of my time, and there are only so many weeks in a year. Every block is written for your schedule, your injuries and your bloodwork, then rewritten every time your numbers say it should be. I'll tell you honestly on the call whether that's what you actually need.
What's the difference between the newsletter and the R3 Blueprint?
The newsletter is free education — one practical lesson a week. The R3 Blueprint is coached: I build it around your intake and rewrite it every week off your real numbers. If you want structure and accountability, not just information, that's the difference.
I work nights and rotating shifts. Will this work?
That's the version I built first. I ran 24-hour shifts for two decades while competing, so the plan assumes broken sleep, station food, and days that fall apart at 3am. Nothing in it needs a fixed schedule.
Do I need a gym membership?
No. Every session ships with a gym version and a dumbbell-and-bands version. Tell me what you have during intake and you'll get the right one.
I'm over 50 and I've failed at this before. Be honest with me.
Most of my clients are between 35 and 60, and most arrive with a graveyard of abandoned programs behind them. Those usually failed because they were designed for someone with more free time and fewer obligations. That's a design problem, not a willpower problem.
How fast will I see results?
One to two pounds a week once things settle. The first two weeks often move faster — that's water and glycogen, worth knowing so you don't panic when it slows. Twelve weeks is enough to change how you look and far more than enough to change how you feel.
Are you actually the one coaching me?
Yes. I write the programs and I read the check-ins. That's also why the private roster is capped — there's a limit to how many people one coach can do this properly for.
Last thing
Health is not the destination. It is the doorway.
The plan you keep putting off is twelve weeks long. You've spent longer than that thinking about it.