Fat Loss
Blueprint
The 8 steps I use with my 1-on-1 clients to lose up to 10% of their body weight in 90 days. No fad diets. Rice stays.
$5.99 abroad · one-time · instant PDF
Pay by scanning QR Ph with GCash, Maya or your bank app. Abroad or paying another way? Message me on WhatsApp.
Coach Jeff Alagar · NASM-PBC · ISSA Certified Nutritionist
Busy, tired of guessing
- You’ve tried keto, IF or “no rice” and the weight came back
- You work long hours, here or abroad, and need a simple plan
- You want to lose fat and keep your muscle, not just get smaller
- You want real numbers, not “eat clean and do cardio”
What you’ll get out of it
- Your daily calories and macros, step by step
- A 4-day Upper/Lower gym plan with a 12-week roadmap
- Steps and Zone 2 cardio targets that fit a work day
- How to break a plateau without crash dieting
8 steps, 27 pages
1. Find your TDEE
2. Set your deficit
3. Set your macros
4. Eat Pinoy, smarter
5. Move more
6. Zone 2 cardio
7. Lift weights
8. Break plateaus
If this is you, keep reading
- You’ve tried keto, IF or “no rice” and the weight came back
- You don’t know how many calories you should actually eat
- You go to the gym but don’t know what to do once you’re there
- You lose weight on the scale but still look soft
Everything inside
- Your TDEE, calorie target and macros, step by step
- 10 easy Pinoy food swaps
- Steps and Zone 2 cardio targets that fit a work day
- 4-day Upper/Lower gym plan with a demo video for every exercise
- 12-week roadmap: learn, build, deload, push, test
- No-gym and hotel-gym swaps
- How to break a plateau without crash dieting
- Progress tracker, FAQ and real client results
See exactly what you’re getting
Swipe through. This is what lands in your inbox, not a mockup.
This is for you if…
- You want to lose fat and keep your muscle
- You can get to a gym 3–4 times a week (or use the swaps)
- You like knowing the why behind the numbers
This is NOT for you if…
- You want a 7-day detox or a quick fix
- You have a medical condition and haven’t talked to your doctor
- You want me to adjust your plan every week (that’s coaching)
Ebook, bundle or coaching?
| Fat Loss Blueprint | Bundle | 1-on-1 coaching | |
|---|---|---|---|
| Price | ₱249 | ₱999 (Meal Plan + Built For Busy) | Packages of 12, 16 or 24 weeks |
| Plan built for your numbers | Formulas to do it yourself | Formulas to do it yourself | Yes, built for you |
| Weekly check-ins and adjustments | No | No | Yes |
| Direct WhatsApp access to Coach Jeff | No | No | Yes |
| Keep it forever | Yes | Yes | Yes |
Your ebook pays for itself: what you paid comes off your first coaching package (12, 16 or 24 weeks) if you join within 30 days. See coaching rates →
What my clients say
“Coach was excellent. He helped me get down from 66kg to 60kg in a span of a year. He helped me lose the weight and maintain the weight loss.”
Carlo · 1-on-1 client
“Ramdam mo na every decision has a purpose, kaya mas madali magtiwala sa process.”
Jed · 1-on-1 client, recomposition
Ready? It’s in your inbox in minutes.
One personal-training session in Manila costs ₱500–1,000. This is yours to keep, for ₱249.
Real clients. Real results.
Office workers, OFWs and parents I coach 1-on-1. Faces cropped for privacy.
Coach Jeff Alagar
NASM Physique & Bodybuilding Coach (NASM-PBC) and ISSA Certified Nutritionist. Since 2024 I’ve coached 156 clients in about 11 countries, mostly busy professionals and OFWs.
I compete too: Silver in Men’s Physique Novice and Bronze in Masters 30+ at MuscleContest 2022. And I work a full-time desk job, so every plan here is built for people with no spare time.
Every number in my ebooks matches the free calculators on this site.
Questions
Can I get a refund?
Because it’s an instant digital download, all sales are final. If your file doesn’t arrive or won’t open, message me on WhatsApp and I’ll sort it out the same day.
Will I need to buy anything else?
No. Everything is in the PDF. A food scale (about ₱300) helps for the first 2 weeks, and the free calculators on this site do the math.
Do I need a gym?
The plan is built for a gym, but every exercise has a dumbbell and a bodyweight swap for home, hotel or building gyms.
I’m a total beginner. Is this too much?
No. Weeks 1–2 are learning weeks with lighter weights and higher reps. Every exercise links to a short demo video.
Is this a physical book?
No. It’s a PDF ebook you can read on your phone, tablet or computer, or print at home.
How do I get it after paying?
Pay on the secure PayMongo checkout by scanning QR Ph with GCash, Maya or your bank app. Your ebook is emailed to the address you enter, usually within minutes (same day at the latest). Abroad? Message me on WhatsApp for PayPal or Wise.
I’m abroad. Can I still buy?
Yes. Most of my clients are OFWs and Filipinos abroad. Pay via PayPal or Wise in USD, or GCash if you still have it.
Can I share it with my partner or friend?
It’s for personal use, so please buy them their own copy. It keeps these ebooks affordable.
Does it work if I’m not in the Philippines?
Yes. Every book has notes for eating and training abroad, plus swaps for local ingredients and hotel or building gyms.
Start your 12 weeks today
Your ebook pays for itself: what you paid comes off your first coaching package (12, 16 or 24 weeks) if you join within 30 days.
