SCIENTIFICALLY

BACKED PHYSIQUE PLANS, TAILORED TO YOUR BODY

FOR RAPID RESULTS

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

*Results vary depending on starting point, goals, and effort.

I PROVIDE YOU WITH ALL THE TOOLS NEEDED FOR PHYSIQUE TRANSFORMATION

FULL CONSULTATION

A full and highly in-depth consultation to assess every imaginable aspect of your fitness, diet, training plan, supplement regime, recovery, sleep, metabolism, insulin sensitivity and hormones. This allows me to tailor your training plan to YOU which brings long lasting, rapid results!

ADVANCED TRAINING PROGRAM

You will get a highly advanced training program based on the latest research of physique transformation. Leaving no stone un-turned, I will list out every single exercise, rep, set, tempo, rest time, advanced technique and execution techniques. The scientifically proven higher frequency approach, combined with the latest advanced training techniques will kick start muscle growth and fat loss!

WEEKLY MEAL PLANS

I will provide you with detailed and specific example weekly meal plans. These will provide you with various sample days that you can follow. Every single ingredient and meal is noted down in a very easy to follow format, ready for you to immediately implement. All plans provide both portion sizes and specific macros and you can pick whichever dieting approach you prefer! Unlike most plans and coaches that give you a pre-built plan based on their own beliefs, I take all the information obtained in the consultation to tailor it around your hormones, goals, preferences, metabolism and genotype!

SCIENTIFIC SUPPLEMENT PROTOCOLS

Utilizing scientifically proven supplements that are 10 years ahead of the industry these protocols can help you achieve your dream physique while taking your training and fat loss one step further!

PERSONAL EMAIL SUPPORT

Once you get started you will receive 2 weeks email support, helping you to tweak and customize the plan further, while answering any questions you may have.

MEMBERS ONLY VIDEOS

You will be provided with instant access to my library of instructional videos and demonstrations. These will help you perform the exercises with 100%* accuracy, targeting the hard to reach muscles and muscle fibers while maximizing motor unit recruitment and muscle activation. By implementing these secret methods you will out perform and train anyone in the gym and develop your own education and knowledge to a completely new level!

TAKE 60 SECONDS TO SEE WHAT

1000S OF MEMBERS HAVE TO SAY…
*Results vary depending on starting point, goals, and effort.

TAKE YOUR TRAINING TO A

COMPLETELY NEW LEVEL

What’s included?

  • Weekly training overview breaking down the reps, sets, time period, specific supplements, advanced training variables and mechanism of hypertrophy.

  • Detailed breakdown of every workout with each exercise listing, tempos, reps, rest period, pairing, advanced training variables and set up / execution tips.

  • Strength Curve manipulation to cause rapid growth and maximal muscle fibre and motor unit recruitment.

  • Tailored HIIT and cardio routines integrated to maximise lipolysis and fat oxidation while eliminating muscle loss.

  • Advanced Drop Sets, Supersets, Cluster sets, Rest Pause, Intra Set Stretching, Blood Flow Restriction training to maximise growth and fat loss in the shortest amount of time.

  • Training intensity, frequency, volume and overall training block tailored to you, your lifestyle and goals.

  • Manipulation and periodization of training volume, rep ranges, advanced training variables and frequency to ensure rapid and consistent progress.

  • Biomechnically safe exercises and exercise selection tailored to your body, bone length and range of movement.

  • Downloadable PDFs for your iphone or printable versions to take to the gym.

THE MOST OPTIMAL DIET FOR

YOU & YOUR BODY

AS AN INDIVIDUAL

What’s included?

  • Advanced nutrition plan with specific pre, during and post workout nutrition strategies.

  • Tailored undulating carb cycling approach allowing you to pack on muscle, improve strength while dropping fat, fast.

  • Calorie shifting and cycling to maximise anabolic hormones, metabolism, cortisol ratios, performance, hunger hormones and eliminate dieting plateaus.

  • Periodized diet specific to training blocks and goals – you periodize your training, why would you not periodize your diet? Nothing linear is good, your body is an adaptive survival machine!

  • Specific macro plan tailored to each workout and training block.

  • Example 7 day meal plan, complete with daily calories, macros, recipes and a list of every ingredient with macros making it easy for you to swap it out and add variety.

  • A complete shopping list with Over 100 approved foods and macros.

  • Seasoning & Spices list because your diet should get you shredded and be tasty at the same time.

  • Continue updates, changes and new recipes as you go.

  • Education and support to empower you to long-term success! No rebounds or fads, all my clients results last forever. It’s a lifestyle change, not a quick fix.

  • A tasty, flexible and enjoyable diet – we teach a balance and how to make healthy food taste great, no boring meat and veg plans!

TAKE THE NEXT

EDUCATED STEP

START TODAY

Proceed below and check out. Once payment is confirmed, I will reach out to say hello and thank you for joining, along with sending you all the forms you need to get started, including the in-depth consultation process. Complete all forms send back to me to review all your information, discuss any points, ask questions and get to work on your plan. Once completed (usually takes 2-5 days) I will personally send you your new training, supplement & dietary plan and all other details. You will get to work and receive support from myself, with access to my private inbox for any questions and changes during the first 2 weeks. Continue to implement the workout for life changing, rapid results

THIS MAY JUST BE THE BEST FITNESS AND TRAINING INVESTMENT YOU EVER MAKE…

WITH NEARLY A DECADE OF COACHING EXPERIENCE, COACHING CLIENTS IN THE NBA, HOLLYWOOD CELEBRITIES, ELITE BODYBUILDERS, GOLD MEDALISTS AND WORLD RECORD HOLDERS, RUDY DOESN’T PROMISE RESULTS, HE GUARANTEES THEM

Rudy has all the tools, experience and theory, to make anyone improve their physique, knowledge and become a better person. Working with Rudy will change the way you approach your training and nutrition through learning from a dedicated, experienced and highly successful trainer!!

Julio B.
Personal Trainer

I have been working with Rudy for over a year and I
have learned so much from him.

He knows the latest science with all things training and nutrition related and it doesn’t matter how much knowledge you already have, you will learn so much more! I put on over 9 pounds while dropping body fat in the first few months and I look the best I’ve ever looked right now.

Vania B.
WBFF BIkini, Sponsored Athlete
Prep Coach & Personal Trainer

I was introduced to Rudy through my friend and IFBB Pro Ben Pakulski. Ben is one of the most educated and honest bodybuilders in the world so I value his introductions and friendship. I worked with Rudy within Ben’s Mi40 Gym in Tampa and was very impressed with his knowledge.I also worked as his subject within the University of Tampa as we went through a plethora of physical tests.
I knew almost immediately that I wanted Rudy on my team, since then, his detail of study, knowledge and execution is evenbetter than I expected.

Kris Gethin
Kaged Muscle CEO,
World Renowned Transformation Specialist,
Author

Working with Rudy I was able to meet 100% of my goals. We were able to cut a lot of body fat off while maintaining strength and performance. Best of all, I was even able to put on some muscle while in a caloric deficit. It was also a valuable learning experience when it comes to nutrition as well as training, helping my own personal business. No matter what your level and experience I definitely suggest working with Rudy.

Chuck B,
CSCS Strength Coach,
Personal Trainer

Before hiring Rudy, I got to a point where I was in a rut. I couldn’t make sense of my training anymore, my body wasn’t changing, I wasn’t really happy with my day to day physique, my eating was very bland, and quite frankly, I was losing motivation.
Fast forward 12 months, my love for training has been renewed, he has helped broaden my nutrition, I enjoy socialize more because I’m not as restricted nutritionally, and as a result, my body is responding beautifully. I can’t thank Rudy enough!

Breanne G.
Fitness Competitor

Doing business with Rudy Mawer has added immense value to my life both personally and professionally. By using and executing what he advocates, I’ve been able to improve my own physique and health dramatically, and am now able to do the same for all of my clients.

Christopher Cavallini
CEO/Founder Nutrition Solutions
NASM Certified Fitness & Nutrition Specialist

Working with Rudy I was able to meet 100% of my goals. We were able to cut a lot of body fat off while maintaining strength and performance. Best of all, I was even able to put on some muscle while in a caloric deficit. It was also a valuable learning experience when it comes to nutrition as well as training, helping my own personal business. No matter what your level and experience I definitely suggest working with Rudy.

Rachel N.
Personal Trainer & Model

Rudy’s Customized Physique Program has been what I’ve been looking for all these years! I’m no stranger to fitness but since having my daughter 2 years ago, I’ve been slightly lazy and unmotivated to get my body back. Once I committed myself to the program, my motivation quickly returned. The workout plan pushed me further each week and I was able to increase my weights every 2 weeks. At the end of the week I couldn’t wait for the following week to come. It wasn’t long before I began to notice the results I was looking for.  Overall I was able to lose 5% body fat and see more muscle definition. the workouts were sequenced in a way that I did not become bored and they kept my muscles guessing.

It was easy to follow and laid out perfectly.  The eating plan was customized to my macro breakdown that reflected what I was trying to achieve. I’ve tried many other fitness programs and none compared to detail and quality that I got with Rudy’s plan. Sometimes there is no one size fits all, that’s why I chose the customized physique plan and as expected it was specifically tailored for me. I definitely got the results I was looking for, and would highly recommend this to anyone looking to transform their physique and add lean muscle and strength. I can’t wait to do a new customized plan! Taking things to the next level! 

Naliza G.

ACCESS TO THE

PRIVATE FB GROUP

Not only will you get my free high protein recipe cookbook you will ALSO get access to me and my private FB group with over 30,000 members. I spend most of my day in there answering 100+ questions and speaking with every member individually. NOWHERE else online will you find this level of personal support from myself, along with motivation, accountability and be able to meet new, like-minded fitness friends every single day!

ABOUT RUDY MAWER, MS, CISSN

Hey I’m Rudy, I’m the world’s leading sports scientist and expert when it comes to female specific fat loss, transformations and hormones! I’ve been a celebrity trainer to Hollywood movie stars you’ve seen on TV, coach to pro athletes, world record holders and professional sports teams, educator to thousands of personal trainers and spent a decade as a leading researcher!

In this time, while working as a human performance researcher and obtained a Masters degree in Exercise & Nutrition Science I’ve uncovered and developed the fastest, safest and most efficient blueprint that females can use to become healthier, leaner and rapidly lose stubborn body fat using advance techniques you won’t find anywhere else online!

I’ve helped tens of thousands of women just like you transform their health and physique and have over a million females from around the world as part of my online community – the biggest female specific community in the world based on proven scientific diet, exercise and hormone optimizing principles!

Because of my unique and extensive knowledge in this area, I’ve been hired and consulted for all the major health and fitness companies and presented at international conferences in dozens of countries. I’ve even been flown in by the US Navy to train their elite Deep Sea Divers and featured on dozens of websites and magazines such as Oxygen, Bodybuilding.com, Men’s Health, Forbes Magazine, The Huffington Post and many more!

I’m excited for you to join the very best online female training and transformation community and be our next head turning transformation, utilizing these advanced techniques and my proven blueprint, along with the amazing support, motivation and inspiration thousands of members provide within the private FB group and membership site!

READY TO GET STARTED?

YES, SIGN ME UP!

$399

ONE TIME SPECIAL OFFER

$97

*Individual Results may vary, and testimonials are not claimed to represent typical results. All testimonials are real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that anyone will achieve the same or similar results. Every person has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical users’ experience. However, these results are meant as a showcase of what the best, most motivated users’ have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, Our Programs require you to follow an eating plan and at times restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. RudyMawer.com / Rudy Mawer’s Programs are an educational service that provides general health information. Rudy is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.
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When I was 39 I worked with a personal trainer for a year to lose weight that had crept on, and he introduced me to Carb Cycling and proper HIIT, tailoring workouts round my injuries. Since moving house, I have no longer been able to use my PT and am ‘on my own’.

I signed up to the 90 Day bikini plan as it seemed a comprehensive resource that complemented the style of training and eating I had become accustomed to. This along with the user group gave me the guidance I was missing from my PT who had been encouraging me to increase calories for some time.

The diet plan was the easy to follow and the recipe book provided me with plenty options to mix things up. This was badly needed for me as I had previously fallen into the trap of eating the same things day in and out.

The workouts were perfect for me. I was used to a serious session and felt I got progress with these. Adding in the HIIT workouts meant I could get some more variety on the days I struggled with injury.

6 months in, (not training religously due to injury) and I dropped from 68kg to 62kg (14lb weight loss). I felt stronger, had more stamina and felt great on my trip to USA.

Although these pictures are not great, I can see a huge difference in my face and body! Life can easily get in the way and I have gained a little weight back, but the plan gives me the tools to dip back in and get back to where I want to be easily…

I wouldn’t hesitate to recommend Rudy’s plans. There is something for everyone.

Frances M, 42, Scotland

I’ve been on so many diet and eating plans I have lost count! However, Rudy has created a plan which is so easy to follow! The workouts are easy to understand and flexible and the eating plan doesn’t restrict or cut out foods. Within the first three weeks I lost 15cm from all over my body! I cannot explain how awesome this program is!

Lauren G, Melbourne, Australia.

All I a can say is purchasing 90 day bikini plan is the best thing I have ever done!! Honestly I was very skeptical at first but after reading the manual and understanding how the carb cycling and macros worked I knew this was something I could do. I didn’t have much weight to lose. I mainly wanted to build muscle and get lean, I lost a total of 4 pounds and lost inches off my waist, hips and thigs. I am thrilled with my muscles definition especially in my upper body.

I love the support I received from you and the FB group. Everyone is positive in their remarks. I would recommend it to anyone who wants to get healthy and see results. Thanks you for personally responding to all my group posts and being so supportive.

Nan Johnson

What can I say??? I love 90 Day Bikini plan!!

I am 54 years and I have never seen myself so determined to transform.

All of Rudy’s workout plans are easy to read and understand, delivering rapid results – they work! With the help of Rudy blogs, the support of his group to encourage my fitness goals, and research to find what works best for my body, I am in the best shape of my life!! I am not stopping here.

I will continue to improve, you will see!!

Esthelita F, Texas, USA

Rudy I cannot express or say enough great things about you and your program. Everyone I meet ask me who my trainer is, what program, am I in competition prep etc. …the amount of confidence, support and knowledge you and your program have given me is amazing. Thank you so much! The best part? I keep just getting better/stronger. Thanks again.

Martine R.

Before using this program, I was at a plateau. I was hovering around 160 lbs despite training hard and watching what I ate. The 90 day plan gave me new insight to foods and workouts that led me to drop 11 lbs, and now I am at 149lbs, and feel better than ever.  The programs are easy to follow, the macros have an option for everybody, and the results speak for themselves. Looking forward to more results!

Meg N.

I have completed the 90 day bikini plan, and literally my body shrank. It looks live I’ve been vacuum packed! Everything tightened, muscles popped out, and my skin has never looked as plump and healthy. I continued with MAD straight after and now have only a week to go, to finish it.

My body has had a total transformation.  With Rudy’s plans and scientific knowledge on nutrition, and exercises, it has changed my life forever. I wish I knew all this when I was young! Thanks Rudy, and to all the FB group who constantly support and encourage each other.

Laura, Scotland, UK

Between the 90 day bikini program, 30 days of HIIT, his delicious macro cookbook, private Facebook page and now his supplements (which are safer and smarter than anything you will find in a nutritional store): Rudy Mawer has created my absolute one stop shop for incredible workouts. Flexible (and sustainable) nutrition, smart, safe supplements, and a tremendous community of support.

Not only has my already active and fit physique experienced rapid changes, but I’ve come to enjoy nutrition, rather than feeling I am being restrictive. To have access to his expertise in combination with money back guaranteed results but not to try his programs, is a disservice to what you can achieve.

Jaclyn G., age 40, Omaha, NE

 

“I cannot say enough great things about Rudy’s 90 day bikini program. It’s everything that I’ve been looking for in a workout plan and more. The workout plan pushed me further each week, to get the results I was looking for. I was able to slim down and see more muscle definition each week.  The workouts were always switched up to keep your muscles guessing and help accelerate your results. It was easy to follow and laid out perfectly.

The eating plan was perfect.  I didn’t feel like I was starving or bored with the food, and loved how I was able to cycle my macros. I definitely got the results I was looking for in the 90 day bikini program, and would highly recommend this to anyone looking to lose weight and gain muscle. I’ve tried other fitness plans, and they were all generic without much variety. With Rudy’s, I felt that the plan was specifically tailored for me. I can’t wait to do the program again after my pregnancy! I know I will get the results I’m looking for!”

Joanne Z

REFERENCES

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Rocha Ataide, T. (2013). Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition, 110(07), 1178-1187.

Brehm, B. J., Seeley, R. J., Daniels, S. R., & D’Alessio, D. A. (2003). A randomized trial comparing a very low carbohydrate diet and a calorie-restricted low fat diet on body weight and cardiovascular risk factors in healthy women. The Journal of Clinical Endocrinology & Metabolism, 88(4), 1617-1623.

Brinkworth, G. D., Noakes, M., Buckley, J. D., Keogh, J. B., & Clifton, P. M. (2009). Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. The American journal of clinical nutrition, 90(1), 23-32.

Brooks, G. A., & Mercier, J. (1994). Balance of carbohydrate and lipid utilization during exercise: the “crossover” concept. Journal of Applied Physiology, 76(6), 2253-2261.

Brinkworth, G. D., Noakes, M., Clifton, P. M., & Buckley, J. D. (2009). Effects of a low carbohydrate weight loss diet on exercise capacity and tolerance in obese subjects. Obesity, 17(10), 1916-1923.

Boden, G., Sargrad, K., Homko, C., Mozzoli, M., & Stein, T. P. (2005). Effect of a low-carbohydrate diet on appetite, blood glucose levels, and insulin resistance in obese patients with type 2 diabetes. Annuals of internal medicine, 142(6), 403-411.

Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annu. Rev. Nutr., 26, 1-22. Carlsohn, A. (2016). Recent Nutritional Guidelines for Endurance Athletes. DeutscheZeitschriftfürSportmedizin, 67(1).

Dashti, H. M., Mathew, T. C., Khadada, M., Al-Mousawi, M., Talib, H., Asfar, S. K., … & Al-Zaid, N. S. (2007). Beneficial effects of ketogenic diet in obese diabetic subjects. Molecular and cellular biochemistry, 302(1-2), 249-256.

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Gibson, A. A., Seimon, R. V., Lee, C. M. Y., Ayre, J., Franklin, J., Markovic, T. P., … & Sainsbury, A. (2015). Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews, 16(1), 64-76.

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Horgan, G. W., Murison, S. D., Bremner, D. M., &Lobley, G. E. (2008). E ects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum. The American journal of clinical nutrition, 87(1), 44-55.

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Ballantyne, C., Bittner, V., Criqui, M. H., Ginsberg, H. N., … & Lennie, T. A. (2011). Triglycerides and cardiovascular disease a scientific statement from the American Heart Association. Circulation,123(20), 2292-2333.

Nordmann, A. J., Nordmann, A., Briel, M., Keller, U., Yancy, W. S., Brehm, B. J., & Bucher, H. C. (2006). E ects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Archives of internal medicine, 166(3), 285-293.

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Paoli, A., Grimaldi, K., Bianco, A., Lodi, A., Cenci, L., &Parmagnani, A. (2012, June). Medium term effects of a ketogenic diet and a Mediterranean diet on resting energy expenditure and respiratory ratio. In BMC Proceedings(Vol. 6, No. Suppl 3, p. P37). BioMed Central Ltd.

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Sáinz, N., Barrenetxe, J., Moreno-Aliaga, M. J., &Martínez, J. A. (2015). Leptin resistance and diet-induced obesity: central and peripheral actions of leptin. Metabolism, 64(1), 35-46.

Sumithran, P., Prendergast, L. A., Delbridge, E., Purcell, K., Shulkes, A., Kriketos, A., &Proietto, J. (2013). Ketosis and appetite-mediating nutrients and hormones after weight loss. European journal of clinical nutrition, 67(7), 759-764.

Seyfried, T. N., & Shelton, L. M. (2010). Cancer as a metabolic disease.Nutrition& metabolism, 7(1), 1.

Schmidt, M., Pfetzer, N., Schwab, M., Strauss, I., &Kämmerer, U. (2011). Effects of a ketogenic diet on the quality of life in 16 patients with advanced cancer: A pilot trial. Nutrition & metabolism, 8(1), 1.

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Tagliabue, A., Bertoli, S., Trentani, C., Borrelli, P., &Veggiotti, P. (2012). Effects of the ketogenic diet on nutritional status, resting energy expenditure, and substrate oxidation in patients with medically refractory epilepsy: A 6-month prospective observational study. Clinical nutrition, 31(2), 246-249.

Tisdale, M. J., & Brennan, R. A. (1983). Loss of acetoacetate coenzyme A transferase activity in tumours of peripheral tissues. British journal of cancer, 47(2), 293.

Walberg, J. L., Ruiz, V. K., Tarlton, S. L., Hinkle, D. E., &Thye, F. W. (1988). Exercise capacity and nitrogen loss during a high or low carbohydrate diet. Medicine and science in sports and exercise, 20(1), 34-43.

Warburg, O. (1956). On the origin of cancer cells. Science, 123(3191), 309-314. Westman, E. C., Yancy, W. S., Olsen, M. K., Dudley, T., & Guyton, J. R. (2006).

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