More energy for every session
Fuel your week so you arrive ready to train instead of running on empty.
Optional add-on · GTS45 members, new and current
Training is half the result.
Nutrition coaching in Penang for GTS45 members. A 12-week nutrition plan for training and life, with Rafael in your corner every week.
Not a GTS45 member yet? See GTS45 →
Why training alone isn't enough.
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."
What changes
What changes in 12 weeks
Stronger, more consistent lifts
Support the work you do in the studio with food that matches your training.
Better recovery between sessions
Give your body what it needs to recover before your next coached session.
Clothes that fit differently
Build routines that can change how you feel in the clothes you already own.
Eat out without guilt
Make confident choices while still enjoying Penang's restaurants and hawker food.
Habits that stay after week 12
Practise a flexible framework you can use through travel, work and busy weeks.
Results depend on you — Rafael gives you the plan and keeps you on track.
What's included
Initial Nutrition Consultation
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.
Custom Macro & Nutrition Framework
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.
Meal Timing & Structure Strategy
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.
Eating Out & Travel Protocols
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.
Weekly Check-ins and Adjustments
Your nutrition targets are reviewed each week and adjusted based on your progress, your feedback, and how your body is responding. Nothing stays static — the plan evolves with you.
WhatsApp Support Throughout
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 12 weeks.
How it works
1
Tell Rafael
Tick the nutrition box when you enquire, or message Rafael. He replies personally and sets up your consultation.
2
Consultation session
One focused session — at the studio or on WhatsApp. Goals, lifestyle, current habits, preferences. Everything Rafael needs to build your plan.
3
Your plan delivered
Within 48 hours you have your custom nutrition framework. Clear, practical, and written so you can actually follow it without a nutrition degree.
4
12 weeks of support
Weekly check-ins, ongoing WhatsApp access, and adjustments whenever your life or your progress requires it. Rafael stays with you for the full 12 weeks.
Members app
Track it in your members app
Log your weekly check-in in the Rafael Duro Fitness members app and unlock a new card every week, from Week 1 to Week 12.
Not a meal plan. A strategy.
What most nutrition plans are
- A rigid plan you follow for two weeks then abandon
- Generic macros from an online calculator
- No support when life gets in the way
- Ignores your training, your schedule, your preferences
- Built for an ideal version of your life that doesn't exist
- One-size-fits-all — designed for nobody specific
What this plan is
- A flexible framework that works around your actual life
- Macros calculated for your body, goals, and GTS45 schedule
- Direct WhatsApp access to Rafael for the full 12 weeks
- Built around your training days, rest days, and lifestyle
- Eating out, travel, and social situations all covered
- Adjusted weekly — evolves as your body and goals change
Why members add it
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.
12 weeks of a personalised strategy, weekly check-ins and adjustments, and direct access to Rafael — all built around the work you're already doing.
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.
Honest answers.
Ready to see the full result?
Add the plan to your enquiry, or message Rafael directly if you are already training.
Optional add-on for GTS45 members, new and current. Starts on your chosen date.