The Nutrition Playbook™: Lose 5kg in 10 Weeks

Transformations

Real Results.

Brogan Sacree

Brogan is a mum of 2, trained 6x a week and hit a plateau. She came to me with one goal, break through it. She lost 8kgs in 8 weeks.

Rebecca Tonkin

Rebecca is a new mum, she was training 4x a week and wanted to nail her nutrition. She tried a few different things but once committed ended up losing 5kg in her fat loss phase.

Brad Young

Brad is one of the fittest people you'll meet. He wanted to focus on the nutrition side of things as he had training down. He lost 6kg and achieved his goal of visible abs.

Rinah Leusogi

Rinah is a mum and a morning trainer, going to the gym most days. She had a goal of reducing her body fat % and successfully achieved her 5kg target.

Carly Tupai

Carly goes to the gym 5x per week every morning and finds that the easy part. She wanted to get her head around the nutrition side of things and once committed, ended up losing 5kg.

Caitlin O'Connor

Caitlin had a quick fat loss sprint and lost 4kg in 6 weeks while improving her overall body composition. She improved in all of the performance based metrics.

Lekah Von Koppel

Lekah had a goal of getting to 100kg and after a couple of fat loss phases, she achieved it, the lightest she's been since her teenage years.

Jade Keelan

Jade lost 4kg but gained muscle, dropping 9% body fat in 8 weeks, the biggest transformation of that cohort. Jade meal prepped every week and never gave up, no matter the obstacles.

Kaleb McCarthy

Kaleb had never committed to a process like this before and wanted to prove to himself that he could. He lost 7kg while keeping balance with his nutrition, still eating out and making progress.

The Old Way vs The New Way

The Restriction Loop.

Why people are stuck in an endless cycle of trying to lose weight all their life.

The Restriction Loop

Start dieting

↓

Restrict your calories drastically

↓

Train and move more than ever

↓

Life happens and you quit because you created the wrong structure

it's all too much

↓

Feel guilty

↓

Start again

waste of time

↺ The cycle starts again every 10 weeks

The Nutrition Playbook

Learn how your body actually works

I finally get it

↓

Phase 1: FUEL your training

↓

Phase 2: REWIRE your beliefs and behaviours

↓

Phase 3: SUSTAIN your results for life

↓

Enjoy food freedom

no rebound

↓

Have the autonomy to navigate life

→ Maintain your results for life

The Restriction Loop

You've been here before.

You sign up for a diet program. You cut your calories drastically. You train most days on an empty stomach. You eat food you don't enjoy thinking that's the only way.

You might lose a couple of kgs in the first two weeks and think this time it's working.

Then Friday happens.

Someone brings cake to work.

You feel like takeaway.

Friday you eat everything. Saturday you write off completely. Sunday you feel awful. Monday you restrict harder and train more to make up for it.

By week 3 you're exhausted. You're starving. You're training on fumes and the scale has stopped moving.

You restricted yourself so much that the structure didn't work for you. That was the issue.

Suddenly you're thinking..

"I've ruined it"

"I'll start again Monday"

"I just need more discipline"

Here's what nobody told you.

You were never taught how fat loss actually works for your body. You were given a set of food rules that were impossible to follow forever and told that if you couldn't stick to them, that was your problem.

It was never your problem. It was the plan.

The Nutrition Playbook

This is how we break the restriction loop for good.

Most programs tell you what to eat. We teach you how to think about food.

No meal plans that you need to follow. No food rules. No cutting carbs, actually we love carbs. No starting over every 10 weeks. Just a system that teaches you how to fuel your body, lose fat, and keep it off without hating your life in the process.

3 phases. 10 weeks. Built for men and women who already train regularly and find that the easy part but can't shift the weight.

FUEL your training instead of starving it. You'll learn how to build meals that work around work, family and friends.

REWIRE the beliefs that keep pulling you back into the restriction loop. You'll learn how to stop starting again every Monday, letting one meal ruin your week, obsessing over the scales and feeling guilty after eating out.

SUSTAIN your results so you never need another challenge, another reset, or another Monday fresh start. You'll learn how to reverse diet without unnecessary fat gain, increase flexibility and maintain your results while eating more food. The goal isn't to just lose weight, the goal is to never need to diet again.

Enjoy food without guilt.

Have the autonomy to navigate life on your own terms.

The Nutrition Playbook

3 Phase System

Built for those wanting to lose fat while performing in and outside of the gym.

Phase 01

Fuel

Rebuild your foundation from the ground up. Stop restricting, start fuelling your training, feel the difference in your sessions and appetite management within the first two weeks.

Phase 02

Rewire

Break the beliefs that keep you stuck, dismantle the guilt, the perfectionism, and the all-or-nothing thinking that has sabotaged previous attempts. We all have a component of mindset we need to work on.

Phase 03

Sustain

Released back into real life knowing how to navigate your next body composition goal, eat freely, and maintain your results without obsession or restriction.

Who's It For?

You Train Hard.
The Fat Won't Budge.

If you train 3 to 4+ times a week, you have tracked before, and you have already been through a diet or challenge that fell apart, this next part will read like your own diary.

✦You feel like you have to be perfect or you've failed.

✦One takeaway turns into "I'll start again Monday."

✦The scales determine whether you have a good or bad week.

✦You find training the easy part but still can't lose body fat.

✦You keep telling yourself you just need more discipline.

✦You're tired of starting over every 10 weeks.

✦You eat well most of the time but you're not seeing progress.

✦You have so much going on, you want it simplified.

✦You have no structure on weekends to stay consistent.

Introducing

The Nutrition
Playbook 1.0

Everything you need to lose 5kg in 10 weeks while keeping your energy, your strength, and your sanity.

What's Included

Valued $699

The Nutrition Playbook App

Personalised progress tracking
Access to hundreds of delicious, simple recipes to swap each day
4x one day personalised meal plans (Elite)
Full flexibility to create and log meals you enjoy

Valued $799

The Nutrition Playbook Roadmap

Proven, step-by-step system to lose 5kg of fat in 10 weeks
Fuel: rebuild your foundation, fuel your training, lose fat
Rewire: break the beliefs and mindset traps keeping you stuck
Sustain: navigate life, maintain your results, never start over again

Valued $199

The Nutrition Playbook Hub

Private hub for motivation and support
Community of high-output trainers on the same journey
Weekly posts and accountability tools
Direct access to Ryan for questions and feedback

Real Results

This Could
Be You.

Real Results

What Members Are
Saying.

Real messages. Real people. Real results.

Feeling healthy and pretty happy with how everything is going. Body is feeling good too, think I've lost some visceral fat on the gut too.

Ryan Mcmaster

TNP Member

It's been amazing and I couldn't have got past my 80 mark and the results without your help. It's only been 6 kgs but it feels like I've lost 20 and the changes I've never had so far on this journey.

Carly Tupai

TNP Member

Thank you so much for your undivided support. Thank you for your consistent and constructive feedback, your delicious recipes and your motivating drive! This is my first ever time seeing a nutritionist and you made it happen.

Kiriana Nathan

TNP Member

Yes very keen to get back into it. Received some nice compliments in Auckland so it's definitely working.

Yasmin Slatter

TNP Member

I knooowww its been 10 years since I've seen double digits haha pretty excited! Sweet look forward to it :)

Lekah Von Koppel

TNP Member

I'm very happy with my overall progress — 4kg down and it's hugely motivating. I want to continue focusing on F45 classes in the morning, 3L of water each day and walking my dog in the evening.

Maumahara Keelan

TNP Member

If you're sitting on the fence about it — DON'T! Ryan has a plan that suits your goals and is accommodating, adaptable & flexible. He's there to check in on your progress weekly. It is a great investment for your future!

Bridget Williams

TNP Member

Can confirm Ryan's plans, support, and check-ins are a game changer. You are 100% getting results if you jump on board with him.

Michelle Herewini

TNP Member

The scales are moving and that's cool, but I also feel good which is even better! Feeling super motivated — 8 out of 10 this week.

Truce Lee

TNP Member

Feeling healthy and pretty happy with how everything is going. Body is feeling good too, think I've lost some visceral fat on the gut too.

Ryan Mcmaster

TNP Member

It's been amazing and I couldn't have got past my 80 mark and the results without your help. It's only been 6 kgs but it feels like I've lost 20 and the changes I've never had so far on this journey.

Carly Tupai

TNP Member

Kiriana Nathan

TNP Member

Yes very keen to get back into it. Received some nice compliments in Auckland so it's definitely working.

Yasmin Slatter

TNP Member

I knooowww its been 10 years since I've seen double digits haha pretty excited! Sweet look forward to it :)

Lekah Von Koppel

TNP Member

I'm very happy with my overall progress — 4kg down and it's hugely motivating. I want to continue focusing on F45 classes in the morning, 3L of water each day and walking my dog in the evening.

Maumahara Keelan

TNP Member

Bridget Williams

TNP Member

Can confirm Ryan's plans, support, and check-ins are a game changer. You are 100% getting results if you jump on board with him.

Michelle Herewini

TNP Member

The scales are moving and that's cool, but I also feel good which is even better! Feeling super motivated — 8 out of 10 this week.

Truce Lee

TNP Member

Yes very keen to get back into it. Received some nice compliments in Auckland so it's definitely working.

Yasmin Slatter

TNP Member

I knooowww its been 10 years since I've seen double digits haha pretty excited! Sweet look forward to it :)

Lekah Von Koppel

TNP Member

I'm very happy with my overall progress — 4kg down and it's hugely motivating. I want to continue focusing on F45 classes in the morning, 3L of water each day and walking my dog in the evening.

Maumahara Keelan

TNP Member

Yes very keen to get back into it. Received some nice compliments in Auckland so it's definitely working.

Yasmin Slatter

TNP Member

I knooowww its been 10 years since I've seen double digits haha pretty excited! Sweet look forward to it :)

Lekah Von Koppel

TNP Member

I'm very happy with my overall progress — 4kg down and it's hugely motivating. I want to continue focusing on F45 classes in the morning, 3L of water each day and walking my dog in the evening.

Maumahara Keelan

TNP Member

Bridget Williams

TNP Member

Can confirm Ryan's plans, support, and check-ins are a game changer. You are 100% getting results if you jump on board with him.

Michelle Herewini

TNP Member

The scales are moving and that's cool, but I also feel good which is even better! Feeling super motivated — 8 out of 10 this week.

Truce Lee

TNP Member

Bridget Williams

TNP Member

Can confirm Ryan's plans, support, and check-ins are a game changer. You are 100% getting results if you jump on board with him.

Michelle Herewini

TNP Member

The scales are moving and that's cool, but I also feel good which is even better! Feeling super motivated — 8 out of 10 this week.

Truce Lee

TNP Member

"I'm actually the lightest I've ever been since being like 10 I swear. I remember my heaviest was 100kg when I was 18 so it's crazy to think that I'm 20kgs lighter now."

Tara Mackle

TNP Member

"I'm down about 5.4kg, 5% BF and 6cm from my waist circumference with 1kg muscle gained!"

Olivia Whitford

TNP Member

"Did my midway scan today and honestly quite astounded. 5.7kg down, 5.7% BF down this challenge... Which makes 20kg total lost since Jan 2025. Crazy!"

Brogan Sacree

TNP Member

Pricing

The Nutrition
Playbook

Core

Your performance fat loss system

$29 per week

10 week minimum commitment. Weekly payment billed immediately. Billed in NZD.

The Nutrition Playbook app

The Nutrition Playbook roadmap

The Nutrition Playbook Hub

Ask Ryan (48–72 hr response time, text only)

Personalised calorie targets

One-time 4x automated reference meal plans

Weekly adjustments & feedback

1-on-1 coaching & check-ins via Loom

Onboarding call

Elite · Most Popular

Elite

Your performance fat loss system + 1-on-1 coaching

$109 per week

10 week minimum commitment. Weekly payment billed immediately. Billed in NZD.

The Nutrition Playbook app

The Nutrition Playbook roadmap

The Nutrition Playbook Hub

Ask Ryan (priority — reply within 24 hours)

Personalised calorie targets

4x personalised meal plans, rotated monthly

Weekly adjustments based on your data & feedback

1-on-1 Loom coaching & check-ins weekly

Onboarding call

100% Money-Back Promise

The Nutrition Playbook Pledge

If you show up, follow the system, and let me hold you accountable every single day, I guarantee you'll lose minimum 5kg in 10 weeks while feeling and performing your best. If you don't, or if you don't love the process, you can get every penny back, no questions asked.

This Is What Real Fat Loss Looks Like.

Real data. Real clients. These are the results that happen when the fuelling gets fixed.

3 Phases. 10 Weeks.
Never Start Over Again.

Phase 01 · Weeks 1–4

Fuel

The FUEL Phase is where we rebuild your foundation from the ground up.

We aim to lose 0.5kg to 1kg each week while keeping your energy and performance high
Build a meal structure around your training time so you can maintain your energy and appetite
Stop bingeing at night because you've actually eaten enough during the day
Have consistent energy in and outside of the gym

Phase 02 · Weeks 5–8

Rewire

This is where we dismantle the guilt, the perfectionism, and the all-or-nothing thinking that may have sabotaged you before.

Have a "bad" meal and move on immediately as you understand food freedom
The phase most people have never done, and it's why they keep repeating the cycle
Eat chocolate, pizza, and wine while still losing fat, because numbers beat food rules
Navigate a birthday dinner, a work conference, or a weekend away without abandoning the plan
Stop labelling food as good or bad. Start seeing it as fuel that fits or doesn't

Phase 03 · Weeks 9–10

Sustain

The SUSTAIN Phase is where we release you back into real life.

You'll know how to keep your progress, eat freely, and maintain your results without obsession or restriction.

Estimate your food intake without tracking every single thing
Maintain your physique intuitively, year-round
Know exactly which phase you're in (fat loss, maintenance, rebuild, diet breaks) and why
Build your own 12 week plan without needing a coach to tell you what to do
You finally reach a point where it all feels effortless. No more start-overs, no more challenge cycles, you have complete autonomy. You are your own coach

Still Not Sure?

A Personal
Message.

Founder of The Nutrition Playbook

Ryan

Performance Nutrition Coach · Gym Owner · 15 Years in the Fitness Industry

Hey, I'm Ryan and I get it. Taking that first step to invest in yourself can feel overwhelming.

I've been exactly where you are. I've worked with hundreds of people over my 15-year career in the fitness industry, some who felt stuck, unsure, and constantly doubting whether they'd ever see real results.

But here's what I've learned running and owning gyms during that time: Progress only happens when you decide to show up and do the work.

It's not just about following a plan for 10 weeks. It's about becoming the kind of person who naturally makes this a part of who they are. That takes more than just willpower. It takes an identity shift.

That's why I built this program: to give you the structure, accountability, and tools I know most people are missing. You don't have to do this alone.

Together, we'll ditch the quick fixes and focus on real, lasting change.

Fit Check

Is this
for you?

This Is for You If →

✓ You're tired of starting over every Monday

✓ You're tired of feeling guilty after meals

✓ You're tired of never actually knowing if you're making progress

✓ You exercise but haven't been able to make progress with fat loss

✓ You feel constantly burntout, exhausted, or plagued by cravings

✓ You want a flexible approach, nothing is off limits

✓ You have a busy life and need things simplified

✓ You're coachable and open to feedback

✓ You're willing to show up and do the work for 10 weeks

This Is NOT for You If →

✕ You don't want to track your food (awareness is part of the program)

✕ You're not coachable and can't take on feedback

✕ You have medical conditions that require specialist assistance

✕ You aren't willing to change what got you here

✕ You want a quick result without the actions required to achieve it

✕ You don't exercise at all

FAQ

Got Questions?
Let's Answer Them.

What's the difference between Core and Elite?

Core gives you the full Nutrition Playbook system: the app, roadmap, hub, and personalised calorie targets. You can message Ryan with questions and he'll respond within 48–72 hours. However, progress tracking is self-led through the modules in the roadmap — you review your own week through a self check-in and apply the frameworks you've been given. It's a powerful system, but you're largely driving it yourself. Ryan is in your pocket as support and will answer any questions, however will not provide the 1:1 coaching experience mentioned below.

Elite is a completely different level of support. Every week, Ryan personally reviews your check-in covering your nutrition entries for the week, training, energy, and progress. Ryan will then send you a detailed Loom video with constructive feedback, specific adjustments, and clear direction for the following week. Nothing is vague. You know exactly what's working, what to tweak, and why. On top of that, you get priority access to Ryan for questions (not 48–72 hrs), plus 4x one day personalised meal plans built around your taste preferences, goals and lifestyle — rotated monthly.

How do the meal plans work?

On the Elite program, you'll be prescribed 4x 1 day meal plans specific to your goal. You can swap meals out or ask for different meals if required. A one day meal plan consists of breakfast, lunch, dinner and snacks, and can be modified. The program is all about food freedom. Nothing is off limits. On the Core program, personalised meal plans are not included, however you will receive personalised calorie targets and access to example meal plans to reference.

How is this different from other programs?

Most programs give you a cookie-cutter meal plan and expect you to follow it perfectly. This isn't that. You'll get personalised guidance, tools, and real support to help fuel your body correctly so you can lose fat without sacrificing performance, energy, or the foods you love.

How quickly will I see results?

Most members start feeling the difference within the first 1–2 weeks: more energy, better recovery, and fewer cravings. Visible body composition changes typically appear from week 3 onwards. The full 10-week system is designed to deliver 5kg of fat loss with strength and performance maintained.

How does the money-back guarantee work?

If you show up, follow the system, and let Ryan hold you accountable every single day, he guarantees you'll lose minimum 5kg in 10 weeks while feeling and performing your best. If you don't, or if you don't love the process, you can get every penny back, no questions asked.

Do I have to stop my current training?

No. The program is built for people who train. You keep doing what you love. We fix the nutrition side so your training actually produces the results it should.

What if I have medical conditions or dietary restrictions?

If you have a medical condition that requires specialist assistance, this program may not be right for you. Please consult your doctor or a registered dietitian before joining. If you have general dietary preferences or intolerances, reach out before signing up and Ryan can advise whether the program is suitable.

How do the check-ins work on the Elite program?

Each week you fill in a detailed check-in form covering your nutrition, energy, training, and progress. I'll analyse your last 7 days and send you a personalised Loom video over the weekend with specific, constructive feedback on what's working, what to adjust, and exactly what to focus on for the following week. Every check-in is designed to keep you moving forward as efficiently as possible so you hit your results fast and know how to maintain them for life.

Lose 5kg In 10 Weeks Without Giving Up Your Favourite Foods Or Starting Over Every Monday.

Real Results.

The Restriction Loop.

You Train Hard.
The Fat Won't Budge.

The Nutrition
Playbook 1.0

This Could
Be You.

What Members Are
Saying.

The Nutrition
Playbook

This Is What Real Fat Loss Looks Like.

3 Phases. 10 Weeks.
Never Start Over Again.

A Personal
Message.

Is this
for you?

FOOD YOU WILL LOVE

Got Questions?
Let's Answer Them.

Lose 5kg In 10 Weeks Without Giving Up Your Favourite Foods Or Starting Over Every Monday.

Real Results.

The Restriction Loop.

You Train Hard.The Fat Won't Budge.

The NutritionPlaybook 1.0

This CouldBe You.

What Members AreSaying.

The NutritionPlaybook

This Is What Real Fat Loss Looks Like.

3 Phases. 10 Weeks.Never Start Over Again.

A PersonalMessage.

Is thisfor you?

FOOD YOU WILL LOVE

Got Questions?Let's Answer Them.

You Train Hard.
The Fat Won't Budge.

The Nutrition
Playbook 1.0

This Could
Be You.

What Members Are
Saying.

The Nutrition
Playbook

3 Phases. 10 Weeks.
Never Start Over Again.

A Personal
Message.

Is this
for you?

Got Questions?
Let's Answer Them.