Most people use JUST weight and activity level OR JUST body type to ballpark your macros. Alchemy® doesn’t ballpark anything. It uses 10 data points to determine your specific daily nutrition macros AND your carb loading/refeed macros (both different).

Data Points used in Alchemy® Macro Calculation:

1-Age 2-Height 3-Weight 4-Gender 5-Waist Size 6-Body Fat % 7-Muscle Mass 8-Daily Activity level

9-Exercise Volume 10-Body Type

**PLUS Coach will use your before pictures to make finite adjustments.

My number one suggestion is to go to the gym. The workouts provided are based on the variety of equipment found at the gym. It’s easier, cheaper and much more effective. Option 2: If you have enough equipment at home, you could also do it from home, but it will be harder. At the very least need to have a minimum amount of weights to train heavy and a treadmill for cardio. Option 3 (not recommended): Functional training with a sandbag. You could modify each exercise on the example workouts and do them with a sandbag and bodyweight and do your cardio outside. There are three big issues doing this. 1-You won’t be able to lift heavy, do the variety of lifts or vary your weights at all. 2-You’re going to have to be in really good shape in order to run or run/walk interval for 1-2 hours a day outside. 3- The workouts, as with everything else are designed for a very specific reason. Avoiding the Heavy Strength or The MetCon or the Depletion will at the very least minimize results.

Everyone gets a 30 minute, private one-on-one onboarding call with Coach. After that you will be able to interact with Coach on the weekly group coaching calls. You can also email his team with any questions that may arise. This is not personal coaching; it is a self-paced, all-inclusive online program. If you are interested in working with Coach JT you can discuss this on your FREE onboarding call or you can reach out anytime (space is limited).

First and foremost always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. If you're cleared by your doctor we highly recommend booking a free 15-minute consult with Coach to make sure you're good to go. To book a consult go here: https://calendly.com/evolvewithjt/free-consult-with-coach-jt

In order to help everyone learn and retain as much information as possible, all of the information in the program has been written and is also reviewed via audio narration by Coach JT. Overall, everything is laid out in a very simple, easy to follow, step-by-step format. Every single section of the entire program is detailed, step by step to make things as simple and easy to understand as possible. As Coach says, "simple not easy".

There is also a quick start guide to use as a general overview or for those who are ready to jump right in and have more experience with macros, training and meal prep.

Absolutely. No question. In fact, the program was designed knowing very few people will do everything 100%. Life will always happen. Although modifications have been made to the program to account for small things like occasional missed meals, missed workouts, dietary slip-ups, etc., the most important thing is to just keep moving and try to keep things like that to a minimum. Just know and expect that if you only put in 50%, that’s what you’re going to get (which is OK if that’s all you want, this is all about YOU and YOUR expectations). If you put in 100%, you’ll get 100% results. Overall, you can’t skip meals, skip workouts, miss your supplements, drink half of your water, sleep 5 hours at night, eat sugar, drink alcohol on the weekends, ballpark your portions, etc. and expect good results.

After purchase, you will have access to the private Alchemy® Facebook group with a fast growing community of other people doing Alchemy®. From people who are just starting, to people who have finished, to people halfway through or even others who are starting it back after having to stop. You can lean on this community for support, find accountability partners, workout partners, etc. Coach JT also does live coaching calls to encourage, coach, answer questions and help keep everyone on track. If it’s something personal/private you need help with, you can always email us. You can also do personal coaching with Coach JT as he helps you through Alchemy®. Overall, Alchemy® is designed to help you learn self-discipline, consistency and self-reliance along with nutrition and training education. You will always be your own best support, but we will always be here for you too.

Nutrition - You will need time to grocery shop and meal prep. It's entirely possible to meal prep for the week in 2 hours - see our Meal Prep Guide inside the program for specific recommendations. You will also need to account for time to you'll need each day eat multiple meals (and shakes) and to track your macros in the Daily Food Journal (provided).

Exercise – The amount of time you will work out is progressive. The first month you will be working out 90 minutes, the second month 2 hours and the third month 2.5 hours per day. (Again, this is a variable that you could modify if you need to. Remember, if you can only do 1 hour, you can STILL get great results).

Nope! You will not come to the office or see Coach JT for anything. Everything you need will be provided inside the program and virtual. People all over the US and abroad are doing ther program successfully!

Although Alchemy® isn’t unhealthy, it is intense and will need some slight modifications for long-term use. Primarily because the macros created for your initial fat loss won’t be accurate or nearly as effective after losing what you do over the course of the program. You won't need to continue the refeed schedule and your workouts would need to change as well. Additionally your goals may be completely different. However, if you wanted to do it for 4-6 months or stop/restart multiple times, you certainly could. There is also an “After Alchemy®” section that will help you make the adjustments to your macros and your workouts for long-term maintenance. You can also have your macros redone by Coach JT if you want.

If you wanted to do it for 4-6+ months you certainly could but initially, I encourage you just to focus on the 84 days ahead of you. As you get closer to the end of the program you can reference the “After Alchemy®” section to review your options. Coach can also redo your macros for you once you complete the 84 days if necessary. There's no reason you cant continue to do Alchemy® (or very similar), but modifications to your macros and or your workouts may be necessary to make sure your results stay consistent.