Built To Last, run around an on-call roster. Lose the 5 to 7kg, and keep it off through the shifts.
What it is, how it works, what happens first, what it costs. Read it when you're off, and message me if anything needs clearing up.
Riz · Built By Riz · @feedtheriz.fit
Built To Last isn't a beginner program. It's for someone who has lost weight before on their own effort, held it a few weeks or a few months, and then watched it come back once work took over.
Okay, so my read on those numbers. The training is already there. The gap is that every plan so far was built for a Monday to Friday body, and a 24 hour shift or a 96 hour stretch breaks a daily target on day one. Then tracking stops, because nobody was reading it anyway. Then the cut to 1,500 stalls, because that's a number a working week can't afford for long.
So the plan runs on the week. That's the whole change.
Your calories are a weekly budget. A heavy stretch where you eat what's there is one heavy stretch inside a week, and the week can still land.
When work gets heavy most people pause the whole thing and plan to restart later. Then the routine goes, and sometimes the progress goes with it. We don't pause. We shrink that week's targets and keep going. When the roster frees up, we dial it back up.
Training runs the same way. The floor is two sessions a week. On a bad week it's zero, you say so, and we plan the next one. If I demand four and you manage two, you're going to feel shit about yourself. That's not what I want. When there's no gym where you're posted, the app has a swap for basically every movement, and a walk counts.
One of my clients is a doctor. I gave him daily calorie targets at the start. Standard stuff. He does on-calls, so some days he's home at midnight and, in his words, knocked out unconscious by the time he reaches home. My plan was testing him every day on a schedule he can't control. That one's on me.
We changed it to one number for the whole week, one or two sessions when the week allowed, and the only thing I asked him to keep doing was report the week honestly. 93.0kg on 28 March. 84.3kg on 6 August. A month after his lowest reading he was still within 0.8kg of it. Same roster the whole way through.
His chart in the app, March to August.
Every client runs the same four phases, in the same order. Most plans out there only ever do the middle one, the fat loss part. That's usually why it comes back.
Food comes up, carefully, to a number the week can afford. The scale barely moves in this phase. We're not trying to move it yet. The 30 days starts here.
Now the deficit works, because the body can afford to be in one. Steady drops, around half a kilo a week. The 5 to 7kg sits in here.
The part most plans skip. Food goes back up, step by step, while the weight stays off. Most people hit the goal, celebrate, drop every habit they built, and then bam, the weight piles back up, usually faster than it came off. This phase is there so that doesn't happen again.
You hold it for life inside a freedom range of about 2kg, so a heavy fortnight never turns into panic. The goals change here. More strength, more muscle, a higher metabolism so you can eat more. Coaching stays available if you want it.
Everything runs off data. Your food gets logged, your training sits in the app, I review the numbers every week, and I'm on WhatsApp in between. You'll be looking at the same numbers I am.
The shape of the plan.
If you're trying to save and you don't know what comes in or what goes out, you're praying for the best. So you keep a ledger. The photo scan in the app gets you about 80 to 85 percent there, we add a buffer for hidden oils and gravy, and a rough number beats no number. If it still feels heavy after week one, tell me and we do it another way.
Hit your calories across the week and you're good. One heavy day, or one heavy shift, sits inside it.
Most weeks you'll do more. The floor exists so a bad week counts as a bad week and not a failed plan.
So when I say the food goes up, that's how the maths works out. You end up eating more than when you started, at a lower weight.
A client, mid Exit Phase.
I was really skeptical initially, but no regret trusting you guys, somehow I'm losing weight in the reverse dieting by eating more.Same client, from that message
April 2025, and July 2025.
His chart in the app. Two year view, to April 2026.
81kg in April 2025. The fat loss phase took him to 70 by October. The right side of that chart is the months after, through the exit phase, sitting inside the freedom range.
I pay, I make my money worth it.Nabil, on his case study call
May, and July.
Messaging me from the trip.
Zuhri, business owner, 49. He sent me the hotel gym and adapted the sessions himself.
It won't drop 5kg in the first month. Most people don't see the scale move in the first two to four weeks. That's restoration doing its job. Food goes up before the scale comes down, and if you're weighing yourself every morning in week two expecting a big number, you're going to hate it.
So be clear on this one before you pay. If you need the scale to move in month one to believe it's working, this isn't the plan for you, and I'd rather you know that now than at day 20.
It won't run itself. You'll log your food, and you'll send one honest report a week even on the weeks there's nothing good in it. A missed week on call isn't a problem. Going quiet is. When it gets overwhelming it's very easy to go silent, and that's exactly the week I need you to message me.
And I can't promise a number by a date. What I can promise is that you'd run all four phases, and we wouldn't skip the one that let the weight come back every other time.
Everything sits in the coaching app. Your training program, your weight trend, your steps synced from your watch, your progress photos.
There's a video for every movement. If you're unsure about form, record the set, send it in, and we go through it. I'm not watching you live, you train on your own schedule.
On food you get a guide, not a meal plan. Built from your intake, so option A, option B, option C, from food you already eat. If full tracking is too much at the start, we use the palm method. Your palm for protein, your fist for carbs, your thumb for fats.
You get a private WhatsApp group. Just you, me and my assistant.
Once a week you fill in a check-in. Wins, challenges, energy, hunger, sleep, stress. I read that against your data and decide what changes that week. Between check-ins there are small ones through the week, and we get on a call when something needs a call.
Inside a client's group.
A check-in answer, straight off the form.
The people I work with are usually busy, travel a lot, or have irregular hours. They need a program they can run themselves, so that's what gets built.
I treat fitness like a dial. When life gets busy we dial it down, we don't stop. When things free up, we dial it back up.
And when you travel for actual leave, I don't put my clients in a deficit on holiday. It's a holiday.
A client, mid flight delay.
You don't have to be precise, especially at the start. The photo scan in the app is about 80 to 85 percent accurate and we add a buffer on top. A rough number beats no number.
And this time somebody reads it every week and tells you whether it's right. That's usually the bit that was missing.
Nothing gets taken off the table. We work the plate, not the menu. Protein first, the rice portion sized to your week, and the budget is weekly, so a big Sunday lunch fits inside it. You bank calories ahead of it instead of skipping it.
I don't think what you were doing was wrong. You were using a system that didn't fit your week.
And once the diet was over, that was it. The exit phase and the lifestyle phase, most people have never actually run those. That's the reason my clients keep it off.
You'll have bad weeks. Everybody does, and I plan for them.
Motivation runs out. You don't want to rely on motivation, you want to rely on the system, and managing that is my job. Perfection is the enemy of progress. I'd rather you were consistent than perfect.
The 30 days has one job. The weekly budget survives two on-call stretches, and the tracking holds through them.
That's the result. Not a number on the scale, because most people don't see it move in the first two to four weeks, and I'm not going to pretend otherwise. If the budget holds through your roster, the fat loss phase after it works. If it doesn't, we'll both know by day 30 and we stop there.
You pay and message me that it's done. Trainerize emails you access the same day, three emails, and I open your WhatsApp group as soon as I get the notification.
Your roster for the month, the food at home, what's in your gym and what you've got when you're posted out, your sleep, all of it.
Built from your intake. A weekly food budget, a two session floor with swaps for no-gym weeks, and the numbers you'll be reporting.
A walkthrough video and a walkthrough call on how to start, step by step, so you're not guessing in week one.
Food comes up from where it's been. Small corrections, nothing big. First check-in at the end of week one, and we fix whatever feels off.
If the groundwork held through a heavy stretch, we make the first actual move on the food. By now you'll know whether the weekly budget survives the roster, and so will I.
Did the budget hold through the stretches, and did the reporting hold with it. That's the question. Then we both decide whether to keep going.
How a plan gets built. Seven minutes.
After the month, the maths on the goal. 5 to 7kg at around half a kilo a week is 10 to 14 weeks of fat loss. Put four to six weeks of restoration in front of it and the exit phase behind it, and six months is about right. That's why the six month is the one I'd point you at after the trial.
Same coaching my six and twelve month clients get. No obligation past the 30 days.
Start the 30 days→Covers restoration, the fat loss, and the exit phase. The one I'd point you at for 5 to 7kg, for the reasons above.
There's a three month and a twelve month too, on the plan page you already have. Same credit either way.
Skip the trial, take six months→Secure checkout by Trainerize.
The 30 day option is something I'm running this month. It isn't on the plan page and I haven't decided whether it stays. The six and twelve month plans aren't going anywhere.
The credit is between you and me. The checkout page won't show it. When you continue after day 30, the RM997 comes off whatever you pick, and I handle that myself.
If a card gets declined, it happens, don't worry. Try another card, or message me and I'll send you bank transfer details. Whichever is easier.
Questions first? builtbyriz@gmail.com works too.
Have a think. Then it's one of three things.
