⚠️ Important: Johnny Trayes is not a doctor, psychologist, or medical professional. Nothing in this form or any coaching program constitutes medical advice. Always consult your GP or a qualified health professional before making changes to your diet, exercise, or lifestyle — especially if you have existing health conditions. This program is for educational and coaching purposes only.
This determines how we structure your meal timing around your day.
How do you want me to reach you?
Weeks 1–3 daily text is standard. After that we adjust to what works for you.
FMG International runs world class fitness events in Bali and Thailand. Johnny is the MC. Have you considered competing?
Relevant for exercise selection and intensity
FMG International runs world class fitness events in Bali and Thailand. Johnny is the MC. Have you considered competing?
Where you're at
Honest numbers. These determine your calorie targets, training load, and recovery needs. The worse it is, the bigger the win ahead.
Rough guess is fine — pinch the gut, you know
Running on emptyFully charged
WreckedSolid
CalmAbout to snap
Snoring is often linked to sleep apnea — a key factor in poor recovery, weight gain, and low energy. Fat loss and fitness improvements often reduce it significantly.
MildFull chainsaw
How to check: sit still for 5 min, find your pulse at wrist or neck, count beats for 60 seconds. Normal range 60–80 BPM.
Check your Garmin, Apple Watch or Whoop — otherwise leave blank
🔒 Strictly confidential. Anything shared here is used solely to personalise your program safely. It will never be disclosed, shared, or discussed with any third party under any circumstances. This is not a legal or medical disclosure — it is shared in confidence between you and Johnny Trayes only. You are under no obligation to disclose anything you are not comfortable sharing.
If any performance optimisation compounds hypothetically applied — note compound, approximate dose range and frequency below. Strictly private. Used only to keep your program safe and effective.
Recent results help me personalise your program with precision.
Low iron, B12, zinc, magnesium, testosterone — flag anything. Upload PDF below if you have it.
Upload blood work results (PDF or image)
Upload your scan (PDF or image)
e.g. Squatting down for more than a few minutes — knees, back, hips holding you back?
Very restrictedFull range, no issues
The real shit
No filter here. The more honest you are, the better I can help.
Tap what resonates — then add your own words below
Something shifted — what was it?
Training history
What's your history? Be real.
What were you into back in the day?
Nutrition
What's actually going in. These answers directly determine your calorie and macro targets.
Fill in what you actually eat — skip meals you don't have. Be honest, not optimistic.
What do you actually reach for? We build around it — not pretend it doesn't exist.
Affects cardiovascular capacity, recovery, and realistic timelines — be straight with me.
Tap your approximate eating windows
The goal
Where are we taking this? Be specific and honest.
Physical, mental, emotional — all of it.
Use your own words — I'll use them back to you
Describe a body type or name someone with a similar build — no judgment
📸 Starting photos are the most powerful tool in your transformation. They're private — only for your records and optional check-ins. I will never request these from you. It is entirely your choice and your discretion. But having them on file for yourself is something you'll thank yourself for later.
Commitment
This is where it gets real. Be honest with yourself.
Thinking about itAll in — let's go
Programs, diets, coaches, apps, gym memberships — what did you actually attempt? And what did you tell yourself when it didn't work?
Health, relationships, business, self-respect
How do you walk, talk, carry yourself? What's the look on your face?
By submitting this recon you're making a commitment — to yourself first. I take that seriously and I'll bring everything I have to help you get there.
Your future self
Forget goals for a moment. Close your eyes and step into week 13. This isn't what you want — it's what you see when you get there. Write it like it's already happened.
How do you move? What do you notice when you look in the mirror? What can you do that you couldn't before?
What does the first hour look like? How do you feel getting out of bed?
Partner, kids, mates, yourself. What's different in how you show up?
Energy, output, clarity, autonomy. What does operating at this level unlock?
The habits, excuses, situations, or behaviours that no longer have a place in your life.
Something you couldn't say 12 weeks ago. A truth you've earned.
Your sons. Your partner. Your mates. Anyone who matters. What does it mean when they see you arrive?
Your commitment anchor
One question. Take your time with it. Your answer becomes your reset code — the thing I hand back to you when it gets hard.
There will be a moment — probably around week 3 or 4 — when you want to quit. Not because the program isn't working. Because change is uncomfortable and your old self will fight back. This answer is what we use in that moment.
Not a goal. Not a number. The real thing. The person. The moment. The reason that lives deeper than motivation.
What happens next
1. I review your full recon personally — usually within 24 hours
2. I book your onboarding call — we map your first 90 days together
3. You receive your welcome package — Ground Zero protocol, meal plan, training schedule
4. We begin
Almost done
Take a moment before we lock this in.
Want to review or change anything? Click back through the sections. Or if there's anything important we haven't covered — drop it below. Type 1 diabetes, a condition, a medication, something on your mind — anything that matters, add it here.
Health conditions, medications, dietary needs, personal context — anything not covered above. This is your space.
Leave anything you're unsure of here and we'll cover it in your 15 minute onboarding call. Nothing is too small. That call exists specifically to make sure we get your foundation right before we begin.
📞 Your 15 minute onboarding call — After I review your intake I'll book a short call with you. We'll go over anything you're unsure of, answer your questions, and make sure everything is dialled in before we begin. No pressure. Just clarity.
Once you submit I'll review everything personally and reach out within 48 hours. This is the start of something real.
✓
EDC Recon — Intake Complete
You didn't come this far to disappear.
Taking this step already puts you ahead of 90% of men who stay stuck. I take that seriously and I honour that commitment. We're going to do great things.
I'll review your recon and reach out within 48 hours to map your first 90 days.
Your next step
Watch this short welcome message from Johnny — it'll answer your first questions and set the frame for what's coming.