Best for newer clients
Meal plan
Every meal laid out. It's the fastest way to learn the nutritional values of the foods you eat most, with nothing left to guesswork.
Four steps
From application
to day one.
An online coach is with you around the clock, not just for the hour you're in the gym. Here's how it starts.
Apply
Tell us your goal, your training history and your timeline. It takes about three minutes.
Consultation call
We look at your current physique (and your last stage physique if you've competed), talk classes and federations, and agree a plan of action.
Your plan lands
Training, nutrition and targets go live in the app, ready for day one.
Check in. Adapt. Repeat.
Weekly check-ins keep you moving forward, and they get more frequent as show day gets closer.
What's included
Four things,
done properly.
Bespoke training
Written for you alone. Tempo, intensity and progression spelled out, with video demos for every movement.
Tailored nutrition
Want to hit macros? Done. Prefer a full meal plan? Sorted. Flexible, and built around food you'll actually enjoy.
Weekly check-ins
Photos, measurements, sleep, stress and more, every week, so your plan adapts as fast as you do.
Your coach, in the app
The Coach J McHale app holds your whole plan and gives you a direct line to your coach for technique, questions and the hard days.
Week 14 · Check-in84%Weekly targets hit
Progress photos
Waist↓ trending
Great week. Conditioning's coming in. Keeping carbs where they are.
Legs felt strong today. Hit a new PB on hip thrusts.
Weekly check-ins
What goes into
a check-in.
Once a week, you send us the full picture. We talk it through with you, account for anything that changed in your week, and adjust your programme so you hit your goal on time. Competitors close to a show check in more often.
- PhotosFront, side and back, every week.
- MeasurementsFor example biceps, waist, hips and glutes.
- SleepHow much, and how well.
- FoodHow the plan went, honestly.
- WaterDaily intake against target.
- StressLife outside the gym matters too.
- CycleFor women, to read the data properly.
- Form videosSend lifts any time for feedback.
Nutrition
Meal plan
or macros?
Both work. The right one depends on your experience and how much flexibility you want.
Best for experienced clients
Macros
Your protein, carb and fat targets, and the freedom to hit them your way. More flexibility for people who already know their food.
Training
45–60 minutes.
Every rep counts.
Sessions are usually programmed to last 45 to 60 minutes. If that doesn't work with your life, tell us and we'll change it.
Every exercise comes with tempo, intensity and progression, plus a video demo. Send us videos of your lifts as often as you like. We'll feed back on your form, for your safety and to get the most out of every exercise.
Join #TeamCJM
Ready to
step up?
Applications are open for off-season and prep. Tell us where you are and where you want to be — we'll take it from there.