8-Week Transformation Plan
Eight weeks. Your diet. Your workouts. One plan built around you.
Not a template. A diet plan and a workout plan calculated from your body, your schedule, your equipment and the foods you actually eat.
- Your diet plan: calories, macros and meals with exact weights
- Your workout plan: split, sets, reps and an 8-week logbook
- Both arrive by email within 24 hours of payment
This plan opens soon. Follow @haitam.che for the launch.
Filling the form is free. You pay only to unlock your plans. It is on you to execute it. Self-guided: apart from one free orientation call, no coach checks in during the 8 weeks. If you want me on your plan, read this.
Fixed plan, 8 weeks, no changes
Results
Results from 1:1 coaching clients
These are clients from my 1:1 coaching, shown with their permission. They had a coach reviewing their weeks. This plan does not include that, so do not expect the same result from it. It uses the same method.
The problem
You do not lack information. You lack a plan that fits your life.
You have tried before. You know what a good week looks like.
Then the voice starts.
I didn't train today.
I'll train tomorrow.
Tomorrow I'll judge if I ate too much.
I'll just eat less carbs today.
That is not laziness. It is a plan that never fit, so every day becomes a negotiation.
Stop negotiating with yourself.
A plan that matches your real week, your real foods and your real equipment removes most of the negotiation. What is left is the part that only you can do: keep your word.
What you get
Two plans, built from your answers.
Your diet plan
- Calories and macros calculated for your body and your goal
- Meals built from the foods you choose, with exact weights
- Meal times set around when you wake up and when you sleep
- The foods you love added with your own numbers from the pack, so it does not get boring
- Your supplements placed where they belong
Your workout plan
- A split chosen from your days, session time, equipment and injuries
- Sets, rep ranges and warm-ups for every exercise
- Training to failure, explained step by step
- An 8-week logbook so you beat last week
- A steps and cardio target for your goal
Also built in
- Women with a regular cycle get a plan that adjusts the week before the period, with two refeed days
- Training at home? You get an equipment plan: what to add next, and the exact exercises it unlocks
- Injuries and exercises you refuse are removed and replaced, not ignored
How it works
Three steps.
Fill the form
Free, about 15 minutes, somewhere quiet. Be honest. A plan built on half-answers breaks the first hard week. A plan built on the truth fits your real life.
See your plan
Your plan is built from your answers and you see a summary of it: your calories and your training week.
Pay and start
One payment, no subscription. Your diet plan and your workout plan arrive by email within 24 hours. You start on the date you chose. After you pay, you can book a free 30-minute orientation call with me on how to use the plan in your situation.
Some answers need a person to check them before a plan is released: under 18, pregnancy or breastfeeding, an eating disorder history, very low body weight, or certain medical conditions. If that happens, we email you, and if you already paid you get a full refund.
What this is, and what it is not
I will be straight with you.
It is
- The same method I use with my coaching clients, delivered as a plan
- Built for you, from what you tell me
- Fixed for 8 weeks, so you can focus on execution
It is not
- 1:1 coaching. Nobody reviews your week or answers your messages after the orientation call
- A promise of a number on the scale. I cannot promise that. Nobody honest can
- Medical advice. If you have a health condition, talk to your doctor first
Who is behind it
Haitam.
I am an online fitness coach and a competitive bodybuilder. In April 2026 I won 1st place in Junior Men's Physique and Open Men's Physique at CPA Push. Before that I took one cut from 79 kg to 66 kg: 13 kg lost.
I am from Morocco, I moved to Canada at 18, and I coach clients in English and in the mix of languages my audience speaks.
I do not sell you a meal plan and wish you luck. I care about whether you become someone who follows through. The plan is the structure. You are the work.
If you want more than a plan
Want me on your plan?
1:1 coaching is different. I review your check-ins every week, adjust your plan from your results, and hold you to your word.
It is not for everyone, and it is not the same price. If you want that, DM me the word READY on Instagram.
DM me READY on Instagram@haitam.che
Questions
Before you buy.
Do I need a gym?
No. You tell the form where you train: a full gym, a home gym, a minimal home setup, or no equipment. The workouts are built for what you have, and you get a list of what to add next if you want more options.
I do not like most diet foods. Will I get chicken and rice every day?
You pick the foods you will actually eat, and you can add your own foods, like your usual yogurt, a protein bar or a spread. You type the numbers from the pack and the plan uses them exactly. The plan can only be as good as the foods you give it, so be specific.
Does it work for women?
Yes. If you have a regular cycle, the plan accounts for it: the week before your period, calories are adjusted and you get two refeed days.
I have an injury or a medical condition.
Injuries are handled: the exercises that aggravate them are removed and replaced. Some conditions, pregnancy or breastfeeding, an eating disorder history and being under 18 need a manual check before a plan is released. This plan is not medical advice.
Can I change the plan during the 8 weeks?
No. The plan is fixed on purpose. Changing things every week is one of the ways people avoid the real work. Run it as written for 8 weeks.
What happens after the 8 weeks?
You will know what works for your body and how you handle the hard weeks. You can run a new plan, or DM me READY on Instagram to have it adjusted from your results in 1:1 coaching.
How is this different from a free meal plan online?
A free plan is written for nobody. This one is calculated from your numbers, your schedule, your foods and your equipment, and it comes with the training method I use with my clients.
Start
Fifteen minutes now. Eight weeks of structure.
You do not need more motivation. You need a plan that fits, and the decision to keep your word. The form is free.