The 3-Month Nutrition Plan built for GTS45 members who are already putting in the work — and want to actually see it.
of body composition results come from nutrition, not training
faster results when training and nutrition work together
days to build habits that actually stick long-term
rigid meal plans — this works around your real life
You're showing up to GTS45. You're putting in the work. But if the nutrition isn't aligned with the training, you're leaving most of the result on the table.
It's not a discipline problem. It's an information problem. Most people don't know what to eat, when to eat it, or how to make it work around a real life — work, travel, eating out, family dinners.
That's exactly what this fixes. Not with a rigid meal plan you'll abandon in two weeks. With a real strategy built around your training, your goals, and your life.
"You're already doing the hard part. This is what makes it show."
A full session with Rafael to understand your goals, your current eating habits, your lifestyle, and any dietary preferences or restrictions. Everything built from this — nothing assumed.
Your personal targets — calories, protein, carbs, fats — calculated specifically for your body, your training schedule, and your goal. Not a generic formula. Built for you.
When to eat around your GTS45 sessions, how to fuel training days versus rest days, and how to structure meals for energy and recovery — without obsessing over every detail.
Penang has incredible food. This doesn't mean you stop enjoying it. You get clear guidelines for hawker centres, restaurants, work events, and travel — so life doesn't derail your progress.
Your nutrition targets are reviewed and adjusted every month based on your progress, your feedback, and how your body is responding. Nothing stays static — the plan evolves with you.
Questions about a meal, unsure about a food choice, struggling with a week — Rafael is available directly. Not a chatbot, not a support ticket. Direct access for the full three months.
Tell him you're a GTS45 member and you want to add the nutrition plan. He'll reply personally and set up the initial consultation.
One focused session — in person or via call. Goals, lifestyle, current habits, preferences. Everything Rafael needs to build your plan.
Within 48 hours you have your custom nutrition framework. Clear, practical, and written so you can actually follow it without a nutrition degree.
Monthly reviews, ongoing WhatsApp access, and adjustments whenever your life or your progress requires it. Rafael stays with you for the full three months.
What Most Nutrition Plans Are
What This Plan Is
One-time · Full 3 months · GTS45 members only
You're already paying for the training. The nutrition plan is what makes the training pay off. Without it, you're getting part of the result you could be getting.
Three months of a personalised strategy, monthly adjustments, and direct access to Rafael — for less than RM 17 a day. Most people spend more than that on food choices that are working against them.
This is the fastest way to see the result from the work you're already doing.
GTS45
Exclusively for GTS45 members. This programme is designed to run alongside your group training season and sync directly with your session schedule. Not available as a standalone product.
Message Rafael directly. Tell him you're a GTS45 member and you want to add the nutrition plan.
Message Rafael On WhatsAppExclusive to current GTS45 members. Begins on your start date.