Nezar — Your Program · Benfitcoach

BENFITCOACH

Personalised coaching

Everything for your goal in one place — your nutrition plan, your Executive Travel Protocol and your weekly check-in. Built around one goal: improving body composition and reducing your waist.

Prepared for NezarBenfitcoach

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Sessions logged this week

Your week starts here. Log a session whenever you train.

Your plan with Benoit

Your journey

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Questionnaire — doneThanks, Nezar. Your answers shaped everything below.
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Your nutrition planReady below — simple and sustainable, built around your goal: improving body composition. Food you enjoy, nothing extreme.
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Your training & travel protocolTwo coached sessions a week in your gym, plus your Executive Travel Protocol (suspension strap & band) for the road.
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We progress togetherYou're hereWe train, track your waist and how you feel, you send your weekly score, and we fine-tune as we go.

What we're aiming for

Your objective

The goal

Improve composition,
reduce the waist

We're not chasing a crash result. We build a lean, sustainable foundation: steady habits, a flatter waist, and better energy — without giving up the food you enjoy or the pace of your schedule.

The key idea

The problem isn't that you eat too much during the week — it's the opposite. Eating very light all week leaves you too hungry on the weekend, and those two big days cancel the whole week's effort. The surplus then gets stored first around the waist.

So the plan isn't "eat even less". It's eat steadily through the week so the weekend stops being a blowout.

Built from your answers

Your nutrition plan

Simple, sustainable, built around one goal: improving body composition and reducing your waist — without giving up the food you enjoy. Here is how we'll eat.

Water — aim for ~2 L a dayYour biggest quick win. Going from under 1 L to 2 L cuts water retention, false hunger and weekend cravings. Keep a big bottle on your desk and finish it daily.

Eat breakfast, every daySkipping it makes hunger spiral by evening and on weekends. Keep it simple: protein + a fruit (eggs + fruit, or Greek yogurt + fruit + nuts).

Protein at every mealMeat, fish, eggs, legumes. It keeps you full, protects the muscle you've built, and burns more in digestion. Your number-one ally for body composition.

Keep lunch as your main mealYou already do this — we keep it. A complete midday meal means no crash and no over-eating at night.

Don't over-restrict on weekdaysCounter-intuitive but central: eating properly and to satisfaction in the week means fewer excesses on the weekend. We want consistency, not deprivation.

Weekend — smart enjoymentWe don't cut the pleasure, we frame it: keep your protein and water, enjoy one real treat meal (not two non-stop days), and never skip meals beforehand to "make room".

Vegetables & fibre at main mealsVolume, fullness, better digestion. Aim for half the plate as vegetables at lunch and dinner.

Walk dailyAim for at least 45 minutes of walking each day whenever possible. The simplest, most reliable lever for your waist.

A typical weekday

MorningProtein breakfast (eggs or Greek yogurt) + 1 fruit + water

MiddayMain meal: protein + vegetables (half the plate) + a moderate carb (rice / potato / bread)

AfternoonWater / coffee. No snacking needed (already your habit)

EveningLighter: protein + vegetables, little or no carbs

No extreme diet, no calorie counting, nothing off-limits. We adjust together as we go.

For when you're on the road

Executive Travel Protocol

The objective during travel

Maintain momentum,
not perfection

When you travel, the goal is not to improve. It's to stay consistent, keep your routines, and come home without losing ground. A maintained week on the road is a win.

Your non-negotiables

✓2 L of water
✓Protein breakfast
✓One 20-min session — 2 to 3 times across the trip
✓10-min walk after lunch
✓10-min walk after dinner

20-Minute Maintenance Session

TRX suspension strap + resistance band — hotel room, residence, or anywhere you are. No gym needed. Just ask yourself how much time you have today, then check each move as you go — the session logs itself.

Busy Day15 min · 3 rounds

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TRX SquatTRX×15

TRX RowTRX×15

TRX Chest PressTRX×12

Band Pull-ApartBand×20

Standard Day25 min · 3 rounds

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Reverse Lunge×12 / side

TRX RowTRX×15

TRX Chest PressTRX×12

Band Face PullBand×20

Plank45 sec

Extra Time Available35 min

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The Standard Day session — all 3 rounds25 min

20-min brisk walk, or the stairs20 min

Your #1 lever

If you can't train, walk 10 minutes after lunch and dinner. For your goal — a flatter waist — this is the best effort-to-result ratio there is.

Keep it this simple

Your only responsibilities

✓Attend your coaching sessions
✓Follow the nutrition principles
✓Use the travel protocol when away
✓Send your weekly score every Sunday

That's it. I take care of the rest.

Every Sunday · under 2 minutes

Weekly Executive Score

Give yourself an honest score across five levers. One number, sent to me — that's how we track momentum and spot what to fine-tune.

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This week's focus

Hydration

Week of

Hydration5/10

Protein Breakfast5/10

Daily Movement5/10

Weekend Control5/10

Energy & Recovery5/10

Total this week

25/50

40–50Excellent week. Keep building momentum.

30–39Good week. Small adjustments needed.

20–29Inconsistent week. Focus on fundamentals.

< 20Reset week. Return to the basics.