What You Actually Get
Most coaches send a PDF.
You get a system.
Every client runs on a fully engineered coaching platform — eight connected components covering every variable that drives your physique: training, nutrition, recovery, biofeedback, and progress. Nothing is guessed. Everything is tracked, reviewed weekly, and adjusted from your data.
Inside the System
Take the tour.
A stylized look at the actual system every client receives. Precision scales to your level — a first-time lifter and a national-level competitor don’t track the same variables.
Your Mission Control
One page holds your entire process: current phase, this week’s exact nutritional targets for training and rest days, activity targets, training schedule, habit targets, key dates, and your 1–5 goals with your “why” written next to each one.
2,340 kcal · 210P / 245C / 60F
2,140 kcal · 210P / 195C / 60F
10k steps · 125 min cardio
✓ 3.5L water daily ✓ 10-min AM walk ✓ Lights out 10:30
Why: prove to myself I can finish what I start
Every week of your journey, on one line
A rolling log of every coaching week: phase, average bodyweight, calories, steps, cardio, training-day and rest-day nutrition, and the exact change made — with bodyweight and measurement graphs plotted across your entire history. This is how decisions stay honest: the data is all there.
| Wk | Phase | Avg BW | Cals | Change made |
|---|---|---|---|---|
| 24 | Surplus | 219.8 | 3,718 | Hold — progression strong |
| 25 | Surplus | 220.4 | 3,718 | +25g carbs training days |
| 26 | Surplus | 220.9 | 3,812 | Secondary check-in added |
The variables other coaches never ask about
Daily logging across nutrition, adherence, hunger, digestion, steps, cardio, training performance, sleep duration & quality, energy, stress, soreness, and biometrics (resting HR, HRV, blood pressure) — simplified or expanded to match the precision you actually want. Weekly averages compute automatically.
186.2 lbs
2,340 on target
10,450
7:40 · Q 8/10
9/10
8/10
3/10
52 / 96
A real weekly review — not “looking good, keep going”
Every week you answer 11 structured reflection questions — energy, stress, adherence, performance, recovery, wins, struggles, and what you want to improve. Combined with your data and photos, you receive a personal voice note walking through every change and why.
Programming down to the tempo
Every session is written exercise-by-exercise with sets, reps, tempo, intensifiers, rest times, and set-up/execution notes — plus a video link demonstrating the exact setup. Then your own lifts get reviewed: up to two clips per training day, Mon–Fri.
| Exercise | Sets×Reps | Tempo | Notes |
|---|---|---|---|
| Cybex Squat Press | 2 × 8–12 | 3-1-X | Heels drive, brace hard, video link ▸ |
| Lying Ham Curl | 3 × 8–12 | 2-1-X-1 | Pause at peak, no hip lift |
| BB Romanian Deadlift | 2 × 10–12 | 3-1-X | Bar glued to thighs, feel hams load |
A plan built from foods you enjoy
Separate training-day and rest-day plans, meal-by-meal, with macro/caloric breakdowns — and the part clients love most: a built-in swap system, so you exchange foods you’re tired of without breaking your numbers or texting your coach for permission.
| Meal 2 | Amount | Macros | Swap options |
|---|---|---|---|
| Chicken breast | 200 g | 62P | → 93/7 beef · white fish · turkey |
| Jasmine rice | 90 g dry | 70C | → potato 450g · cream of rice 85g |
| Meal total | — | 640 kcal | Totals hold on every swap |
Only what’s justified — with sources
A written protocol listing each recommendation with dose, timing, what it’s for, and the evidence behind it. No proprietary-blend hype, no kickback-driven stacks — if it’s on your sheet, there’s a reason in the same row.
| Supplement | Dose | When | Why |
|---|---|---|---|
| Creatine monohydrate | 5 g | Daily, any time | Strength & lean mass — strongest evidence base in the field |
| Vitamin D3 | 2,000 IU | AM with food | Deficiency common in CT winters — supports recovery & hormones |
| Whey protein | 1–2 scoops | As needed | Convenience to hit protein target — food comes first |
The final 7 days, planned to the gram
For competitors: a day-by-day peak-week protocol from 7 days out through show day — calories, macros, sodium, and water mapped per day, built one or two days at a time from your actual response, not copied from a forum. Daily check-ins inside 2 weeks out, show-day support, and your post-show plan ready before you step off stage.
| Day | Cals | Carbs | Salt | Water |
|---|---|---|---|---|
| 3 days out | 2,150 | 280 g | 4.0 g | 5.0 L |
| 2 days out | 2,300 | 340 g | 3.5 g | 4.0 L |
| 1 day out | set from AM look | — | — | — |
| Show day | Backstage protocol + coach on call all day | |||
Side by Side
This system vs.
“online coaching.”
An honest comparison against what most of the industry delivers.
| Comparison criteria | Bodybuilding With a Brain | Typical online coaching |
|---|---|---|
| Programming | Fully custom — sets, reps, tempo, intensifiers, rest, execution notes + demo video per exercise | Template with your name on it; “3×10, go heavy” |
| Form coaching | Video analysis of your lifts, up to 2 clips per training day | Rarely offered, or a paid add-on |
| Nutrition | Training-day & rest-day plans with a built-in swap system that preserves your macros | One rigid meal plan; swaps require asking permission |
| Check-ins | Structured 11-point weekly review + full data + personal voice-note breakdown of every change | “Send a pic” and a two-line text reply |
| What gets tracked | Weight trend, adherence, sleep, stress, digestion, biometrics, measurements, training progression | Scale weight, sometimes |
| Adjustments | Data-driven, logged on your timeline with the reasoning attached | Vibes-based; “let’s drop cardio— I mean calories” |
| Contest prep | Escalating check-ins, gram-level peak week, show-day support, post-show plan ready pre-stage | Same generic plan, more cardio, good luck |
| Access | Direct WhatsApp line, replies within 24h weekdays | Assistant-coach inbox, replies eventually |
“Typical online coaching” reflects common industry practice, not any specific coach.
Run on the same system
Dylan preps on.
This isn’t software sold to you — it’s the working system behind every client transformation and Dylan’s own national-level prep. Apply, and it’s built around you within 72 hours of your program call.
~3-minute application · Limited client intake each month
