1 - Every program, both diet and exercise, is customized to YOU and updated as you progress. I have a large team to help me maintain this high level of individualized service. No one else in the industry can offer such individualized service at the prices we do.
2 - We take the complex process of working out your macronutrient requirements, what to eat and how much, then make it really simple and fun to follow. Everything is delivered through your own mobile app complete with recipes, shopping lists and instructional videos.
3 - We have a community of thousands of members who support each other and all want you to succeed. You are not doing it alone.
The science comes down to working out the EXACT number of calories you need and the correct macronutrient split of protein, carbohydrates and fats to achieve your goals.
The first step is to work out your TDEE (total daily energy expenditure) which is determined based on questions you are asked when you join my program.
I use a unique formula that I believe to be the most accurate way of working out your requirements.
Once your TDEE is calculated, we then build a meal plan where their calories are in either a calorie deficit (-500 below TDEE) or a calorie surplus (+500 above TDEE). This depends on your goals, whether you want to bulk up and gain muscle or cut down and lose body fat.
Your specific calorie requirements are then split into the PERFECT mix of protein, carbohydrates and fats for your goals.
For Keto it is different but for other diet types the macronutrient guide lines or rules that I follow in most cases are:
1g of protein per pound of LEAN bodyweight (i.e. if you are 200lbs with 18% body fat your LBW = 164lbs). Therefore, you will require 164g of protein or more.
0.4g+ of fat per pound of LEAN bodyweight. Fat is important for normal body functions, not to mention its good for brain function and hormone regulation, such as testosterone production etc.
I then fill the remaining calories up with mostly carbohydrates but also some extra protein and fat. Protein and fat are essential and needed by the human body. Carbs are not essential or needed, however once each of my client's protein and fat MINIMAL requirements are met, then (in most cases) the remaining of their calories are made up of carbohydrates.
If you join my program today, I will follow the above process and develop a 100% personalized meal plan and matching workout program to suit your specific needs.
I will take into account any allergies you may have, any injuries, foods you simply don't like... that way you have a plan you can stick to and get the results you're after.
What You Receive
Meal Plans >> UPDATED MONTHLY (Value $147)
KETO DIETS NOW AVAILABLE
All of my meal plans are 100% personalized based on a questionnaire you answer when you get started.
Then I update your meal plans monthly with all calories and macronutrients (protein, carbohydrates & fats) worked out perfectly for you and your specific goal. (Build lean muscle, get ripped or tone up).
I also ask you if there are any foods you don't like, are allergic to, that sort of thing so ENJOY what you're eating, which means you'll be more likely to get the best and fastest results possible!
I also have structured re-feed days included to increase leptin and overall fat burn. Vegetarian options also available.
Workout Programs >> UPDATED MONTHLY (Value $147)
All workout programs are personalized and updated monthly, they are designed specifically for you and your goals. You can select from training at Home or Gym (Recommended).
Your Workout Program will have the best and most effective exercises all with Instructional Video and Rep Ranges to use so you get the best and fastest results possible!
These workout programs can be designed to shed your body fat or to build lean muscle, they are also designed to increase your strength and give you more energy!
Extreme Ab Workouts >> UPDATED MONTHLY (Value $87)
Extreme Ab Workouts that gets you insane results!
These workouts include the best and most effective exercises and rep ranges and are all updated monthly so you continue to get on going results.
Achieve a ripped set of Abs with deep cuts that will literally turn heads when you are out and about! Or a flat sexy toned stomach for you girls!
I WILL ALSO INCLUDE FOR FREE:
FAST FAT BURNING CARDIO ROUTINES (VALUE $29)
The best and most effective cardio workouts for maximum fat burning!
The unique Cardio Programs that are included in all fat loss plans have a huge 48 hour after burn effect. So even after you have finished your cardio session, you will still be burning fat for an extra 48 hours.
This is truly the secret to getting lean and staying lean -- backed by science.
Facebook Secret Group (Members-Only Community)
All JRF members are invited to join our secret Facebook group where I am always answering questions and where you can converse with other like-minded community members.
Post your 'before images' and progress updates and receive encouragement and accountability from me, my team and our extended community of current members who are going through the exact same transformation as you!
JRF EXCLUSIVE MEMBERS ONLY APP
Exclusive JRF Members receive their programs on a Mobile App so you can now take your personalized Meal Plans and Workout Programs with you to both the supermarket when meal prepping and also view exercises when in the Gym!
Available on iTunes and Google Play stores.
JRF SUPPLEMENT GUIDE (VALUE $19)
Supplements are all optional extras on all JRF plans. However if you wish to add these there is an easy to understand Supplement Guide containing the best and most effective supplements that Josef Rakich recommends.
This includes the best supplements to use for all goals including muscle building, fat loss, pre-workout and also general health.
24/7 EMAIL SUPPORT
Fast reply email support to guide you along your transformation and make sure you get the best and fastest results possible!
If you have any questions regarding your plans or programs, feel free to email in at any time. This is included for all JRF Clients.
CANCEL ANYTIME & 100% MONEY BACK GUARANTEE
I am so confident that you will love being a JRF client, however if you are not happy or satisfied for ANY reason you can cancel your transformation program and you also have the comfort of a full re-fund 100% of your money back no questions asked within the first 14 days. For more info see FAQ's.
When you pay for 12 weeks upfront, if you are not happy with the results then you are entitled to a refund in the third month. All you have to do is update your stats in the app each month so I can see you actually gave it a fair go.
I gained last year 20 kilos because I was busy studying and just eating cos I was studying for a big exam, after I was done with my exam I went to the gym tried many plans online and none of that worked. I have been trying for several months to lose weight by going to gym 6 days a week, cardio each day and workouts and monitoring my calories and none of that worked.
I heard about the keto program from Joseph and several sources online so i decided to give it a shot. I went with Joseph's plan and went to gym 4 days a week and the results were instantly. I lost about 10 kilos the first month.
That regained my self confidence as I looked so bad and didn't like how i looked.and i thought it would take years to lose this weight surprisingly i lost it in no time.
Now i finished 3 months of keto and lost around 18 kilos in only 3 months. I still can't believe it.
You just have to follow ur plan and show dedication and don't give up or quit cos u will make it one day. Just focus on ur goal and have a target and remember why u started this and don't let anything distract you. Cos every effort u did and every no u said to a meal u like will have an amazing result and will be worth it and make u proud of urself.
Finally I wanna thank Josef and his team as without them I would not be able to achieve such results. No enough words can describe how grateful I am to them. They are amazing and support you and answer all your questions as soon as possible. Thanks a lot guys
30 DAY HOME SHRED
Personalized Meal Plans Switch Diet Types Anytime For FREE
The best diet is the one you can stick to. Keto is incredibly powerful for fat loss, breaking through plateaus and getting results for people who have failed at diets in the past.It is one of the diets that I offer and you can switch between types for free. Many people do keto for a few months and then move to low carb or one of the other options.
Basically, the Ketogenic diet has zero carbohydrates, moderate protein, and high fat.
Alright, so you’re probably wondering what that means. Well, by zero carbs, I mean only trace carbohydrates that you get here and there from vegetables. But you don’t consume carbs from any direct sources such as bread, pasta or rice.
By moderate protein, I mean just 20% of your daily calories should come from protein. Finally, about 75% of your daily calories need to come from healthy fats like fatty fish, nuts, avocados and olive oil.
The reason you need such a high percentage of fat is because you’re switching your body’s fuel source from running off carbs and glucose, to running off dietary fat and Ketones.
You see, there are two types of fuel sources:
1) Sugar fuel, which runs on glucose and insulin
2) Fat fuel, which runs on ketones
When you break down fat, it turns into Ketones. Ketosis is the process of burning fat in your body. Glucose is a type of sugar that the body gets from foods that are rich in carbohydrates such as potatoes, bread and rice. It is the easiest molecule in the body to be converted and used as energy over all other energy sources.
Ketones on the other hand are released when the body breaks down fat as an energy source in the absence of glucose. It is your body’s natural fat burning pathway.
Are there any benefits with the Keto Diet?
There are some great benefits that comes with the keto diet. Research has shown that it can cause significant reductions in blood sugar and insulin levels. Along with the increased ketones in the body, the numerous health benefits are listed below:
Less insulin (fat storage hormone)
Less hunger (suppressed appetite)
Less sugar cravings
A drop in water weight
Better skin and less acne
Lower blood pressure
Better mental focus
Good for the heart, Alzheimer’s, epilepsy and PCOS
These are just some of the benefits that come from a ketogenic diet. The bottom line is that the keto diet lowers your blood sugar and insulin levels. It shifts the body’s metabolism from carbohydrates and uses fat and ketones instead.
JOIN TODAY & SAVE!
30 DAY HOME SHRED
Personalized Meal Plans Switch Diet Types Anytime For FREE