Training · Nutrition · Biology

Grounded in science.
Built for results.

Understand the body. Optimise your training. Build results that last.

Thoughtfully designed training and nutrition plans grounded in physiology and biochemistry.

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Independent

Guides and tools

For you if you want to learn, understand and work on your own.

To the guides

Tailored to you

Personal plans

For you if you want a meal plan or training program tailored to you, without ongoing coaching.

To the personal plans

Personal support

Personal coaching

For you if you want individual plans and ongoing follow-up.

To coaching
CompleteTraining plan with exercise and nutrition guide
CompleteMeal plan with recipes
147Recipes in the recipe book
1:1Online coaching

About

Knowledge of the body. Experience in training. Focus on results.

My name is Johan, and I have spent a large part of my life on training, nutrition and understanding how the body works. With around 20 years of my own training experience, an academic background in molecular biology, physiology and chemistry, and an education in personal training, I have developed a strong interest in how physiology, biochemistry, nutrition, health and physical performance connect. My background in sprint canoeing and competitive sport has also given me firsthand experience of turning training and nutrition into concrete performance goals.

To me, training and nutrition are about more than individual exercises, calories or macronutrients. They are about understanding the biological processes behind the body's Adaptation: how muscle is built, how the body reaches its peak performance, how energy is used, how recovery works and how different factors work together so you can feel, perform and look your best.

Science you can use

There is a lot of information about nutrition and training, but it is not always easy to tell well founded knowledge from simplified claims and passing trends. My aim is to make that knowledge understandable and, above all, useful.

I want you to understand not only what to do, but also why. That is why my guides and plans are built on clear calculations, well thought out principles and practical instructions. The goal is to give you tools you can use on your own, rather than making you depend on constant adjustments from someone else.

No one size fits all

People have different circumstances, goals and daily lives. A plan that works perfectly for one person is not necessarily right for another. That is why I offer both ready-made guides for those who want to work independently and personal plans for those who want a plan built around their own circumstances.

More advanced training is not always better training. That is why the strength training in my guide is built on a few simple but powerful principles that you can follow and keep progressing with over time.

My philosophy is simple: understand the body, work methodically and build results that last.

Johan JönssonOnline PT & nutrition advisor

Guides

Guides and personal plans

Choose a ready-made guide that you adjust yourself, or a plan I calculate from your own numbers.

Cover of Training Program and Nutrition Guide

Training + nutrition · standard

Training and nutrition guide

  • 12-week strength training program in three phases, three sessions per week
  • Meal tables you can build your own meals from
  • Sets, reps and rest for every exercise, plus a training log
  • Nutrition guide: from BMR and TDEE to your own calorie target and macro split
  • Meal tables for 2,000, 2,500 and 3,000 kcal a day
  • Exercise guide with 86 exercises, each with images and step-by-step instructions
  • More than a program: you learn how training is planned, from warming up and execution to direct and indirect training
  • A 77-page PDF where everything is linked together. No scrolling up and down the PDF: you simply click back and forth between the contents, the sessions and the exercises.
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A 12-week training program with three sessions a week, split into three four-week phases where the load increases step by step. Every session lists sets, reps and rest for each exercise, and a training log helps you track your progress. The nutrition guide takes you from energy balance to BMR, TDEE and your own calorie target, and shows how to split protein, fat and carbs. It also includes food tables with nutrition facts and meal tables where you build your own meals for 2,000, 2,500 or 3,000 kcal a day. The exercise guide has 86 exercises, each with images and a step-by-step description of the technique. Everything is clickable: from a session you go straight to the exercise and back again.

The guide is also a course in how to plan and carry out your training. You learn how to warm up with cardio, mobility work and warm-up sets, and what a good rep looks like: tempo and time under tension, full range of motion and technique that holds up through the whole set. It explains the difference between direct and indirect training of a muscle, how to choose your weight based on the rep range, when it is time to increase the weight and what positive failure means. You also learn why the program is built on few but hard sets, long rest periods and progressive overload.

This is knowledge you keep after the twelve weeks are over. The guide is so thorough and easy to learn from that you can plan both your training and your nutrition on your own from here on, if you want to.

Standard means the program is the same for everyone and not tailored to you. If you want it tailored, there is the personal plan.

$45incl. VATAsk about the English edition
Cover of the Meal Plan

Nutrition · standard

Meal Plan with recipes

  • 66 pages in total: a 31-page meal plan and a 35-page recipe appendix. Everything is clickable, so there is no scrolling up and down the PDF: you simply click back and forth between the contents and the recipes.
  • Four meals a day with five ready-made suggestions for each meal
  • A step-by-step guide to calculating your own numbers
  • The guide “How to build your own meal” with ready-made cards and fixed gram amounts
  • A seven-day example week with a shopping list
  • 32 recipes with nutrition facts per serving
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The standard meal plan is a very effective tool if you don't want to pay for a personal meal plan, and if you want to learn how to think about nutrition and meal planning. If you are willing to put in a little work yourself, you can adapt it completely to you, with clear instructions. The plan is calculated for an example person, so you can see exactly how the numbers are worked out. A guide then shows you step by step how to calculate your own numbers: calories, protein, fat and carbs. Standard means the plan is built on the example person's targets, and you scale the amounts to your own calorie target with a simple factor. You get four meals a day with five ready-made suggestions for each meal, the guide “How to build your own meal” with ready-made cards and fixed gram amounts, and a ready-made seven-day example week, plus a shopping list, a macro list, tips and answers to common questions. All 32 recipes used as examples in the meal plan are collected in an appendix at the end of the book, with nutrition facts per serving.

$39incl. VATAsk about the English edition
Cover of High-Protein Recipes

Recipes · the most affordable option

Recipe Book

  • 147 protein-rich and varied recipes
  • Nutrition facts for every recipe
  • Breakfast, snacks, lunch and dinner
  • Works on its own or as a complement to the meal plan or the training guide
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147 protein-rich and varied recipes with nutrition facts for every recipe, from breakfast and snacks to lunch and dinner. Ideal if you want more options, on their own or alongside the meal plan.

$24incl. VATAsk about the English edition
Cover of the Meal Plan

Nutrition · personal

Personal meal plan

A complete meal plan that I calculate from your weight, height, age, training and goal. You don't need to calculate, plan or think about what to eat. You follow the plan and pick the food you like. Everything is already worked out for you.

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Your numbers

  • Your BMR, energy expenditure, calorie target and protein, fat and carb targets, with every calculation shown
  • Separate targets for each of your four daily meals: breakfast, lunch, snack and dinner
  • A summary showing how the day and the week land against your targets

The meals

  • 30 ready-made suggestions across the four meals, each calculated to land close to that meal's target
  • Every suggestion gives the exact portion and what to add, such as quark or a piece of fruit
  • Build your own: a table for each meal where you pick a protein, a carb and a fat to put together your own meal that hits the target
  • Swap one suggestion for another on the same meal page and you stay close to your daily target

The week

  • A ready-made seven-day week with every meal and portion set for your intake
  • Cook the lunch box on Sunday and it covers lunch Monday to Friday
  • A shopping list for the whole week, showing what you'll use and what to buy

Recipes and foods

  • The full recipe book with 147 protein-rich and varied recipes, so you can vary with food you enjoy
  • Every recipe has ingredients, method, times, allergens, storage and nutrition per serving
  • A macro list with nutrition per 100 g for common foods, including vegetarian and vegan protein sources

Support

  • Advice on weighing, tracking and adjusting, tips and tricks, and answers to common questions
  • The whole plan is clickable: from a meal you jump straight to the recipe and back to the week

About 180 pages in total.

$129incl. VATOrder your meal plan
Cover of Training Program and Nutrition Guide

Training + nutrition · personal

Personal training guide plan

You get your own training program built around your goal: how many days a week you train, which split suits you and what you want to achieve. So it is the training itself that is tailored, not just the guide, and everything is based on your level, your equipment and your own numbers. The recipe book with 147 recipes is included.

$179incl. VATOrder your plan
Best value

Bundle · standard versions

Training Program and Nutrition Guide + Meal Plan with recipes

The complete training and nutrition method in one bundle: the training program, the nutrition guide and the meal plan with its 32 recipes. The bundle covers the standard versions of the guide and the meal plan, not the personal plans. Want all 147 recipes? Add the recipe book.

1 099 krsave 299 kr · incl. VATAsk about the English edition

Online coaching

Private coaching online

All coaching is online, wherever you live. Your plan is calculated from your own numbers, your goal and your training experience, and adjusted as you go.

01

Basic

For you if you are fairly self-driven and want a clear plan and someone to check in with once a month.

  • Kickoff call and assessment
  • Personal training program and meal plan
  • Monthly check-in, 30 minute video call
  • Chat with replies within 48 hours
  • Minimum commitment of 3 months
Show more +Show less −

Kickoff call and assessment: We start with a video call where we go over your goal, your daily routine, how you train and eat today and any injuries. Together with the form you fill in, that gives me everything I need to calculate your numbers.

Personal training program and meal plan: The program is built around how many days a week you can train, the equipment you have and what you want to achieve. The meal plan is calculated from your own numbers and adjusted to what you like and do not eat. The kickoff call, assessment, program and meal plan are included in every tier and are worth $349.

Monthly check-in: Once a month we have a 30 minute video call. We go over how the month went, how your weight, strength and energy have developed and what we change for the next month.

Chat with replies within 48 hours: Between check-ins you can message me whenever you like with short questions, like an exercise that feels wrong or what to swap a meal for. I reply within 48 hours.

Commitment period: The commitment period means you sign up for at least 3 months and pay once a month during that time. It gives us time to build results that last. After that you decide whether you want to continue.

$179/monthminimum 3 months · incl. VAT

Apply for Basic
Most popular02

Standard

Close follow-up every week, so you always know you are on track and can adjust in time.

  • Kickoff call and assessment
  • Personal training program and meal plan
  • Weekly check-in with a written reply within 24 to 48 hours
  • Chat on weekdays
  • 30 minute video call once a month
  • Program and meal plan adjustments as needed
Show more +Show less −

Kickoff call and assessment: We start with a video call where we go over your goal, your daily routine, how you train and eat today and any injuries. Together with the form you fill in, that gives me everything I need to calculate your numbers.

Personal training program and meal plan: The program is built around how many days a week you can train, the equipment you have and what you want to achieve. The meal plan is calculated from your own numbers and adjusted to what you like and do not eat. The kickoff call, assessment, program and meal plan are included in every tier and are worth $349.

Weekly check-in: Once a week, for example on Sunday, you fill in a short form with your weight, photos if you like, your training log, how your eating went, sleep and energy. I go through it and send a thoughtful reply within 24 to 48 hours about what is going well and what we adjust.

Chat on weekdays: Between check-ins you can message me whenever you like with short questions, like an exercise that feels wrong or what to swap a meal for. I reply on weekdays.

30 minute video call once a month: We meet on video for half an hour a month and look at the big picture: how you are doing against your goal, what feels good and what to focus on next month. It is easier to ask questions and make bigger decisions when we talk face to face.

Program and meal plan adjustments as needed: When your check-ins show that something needs to change, for example your weight has stalled, a session takes too long or you are tired of a meal, I update the program or the meal plan right away. You do not have to wait for the next call.

Commitment period: The commitment period means you sign up for 6 or 12 months and pay once a month during that time. It gives us time to build results that last. If you choose 12 months the price is lower, $259 a month instead of $299.

$299/monthwith 6 months · total $1,794 · incl. VAT

$259/monthwith 12 months · total $3,108 · incl. VAT

Apply for 6 monthsApply for 12 months
03

Premium

For you if you want as much support as possible, with a call every week and quick replies.

  • Everything in Standard
  • 30 minute video call every week
  • Faster replies, within 24 hours
  • Minimum commitment of 3 months
Show more +Show less −

Kickoff call and assessment: We start with a video call where we go over your goal, your daily routine, how you train and eat today and any injuries. Together with the form you fill in, that gives me everything I need to calculate your numbers.

Personal training program and meal plan: The program is built around how many days a week you can train, the equipment you have and what you want to achieve. The meal plan is calculated from your own numbers and adjusted to what you like and do not eat. The kickoff call, assessment, program and meal plan are included in every tier and are worth $349.

Everything in Standard: You also get weekly check-ins, chat and program and meal plan adjustments as needed, just like in Standard.

30 minute video call every week: We meet on video for half an hour every week. We go over the past week, look at your technique on video if you like and plan the next week together. It suits you if you want close support and find it easier to talk than to write.

Faster replies within 24 hours: Both your check-ins and your chat questions get a reply within 24 hours, so you are never left waiting.

Commitment period: The commitment period means you sign up for at least 3 months and pay once a month during that time. It gives us time to build results that last. After that you decide whether you want to continue.

$409/monthminimum 3 months · incl. VAT

Apply for Premium
  1. 1

    Get in touch

    Tell me a little about you and your goal.

  2. 2

    Kickoff call

    We go over where you are, your routine and your training, all online.

  3. 3

    Your plan

    You get a plan made for you.

  4. 4

    Follow-up

    We adjust as you make progress.

Contact

Ready to take the first step?

Do you have questions about the products, the coaching or anything else? Email or call me directly.

Would you like a personal plan or coaching? Write a few lines about yourself and what you want to achieve, and I will get back to you so we can book a kickoff call.

I'll get back to you as soon as I can.