A 30 page plan written for your body, your food and your week.
I am Magilian. Every plan starts from what you eat, where you shop and the hours you keep. Meals, a grocery list with real prices, training, and the supplements worth your money.
Free to see your plan · $50 once, if you want it · Rebuilt until it fits, or your money back
Real pages from real plans
Is this you?
Six lines from real intakes. If two of them are you, this plan was built for you.
- You start strong and fall off by week three.
- You cook one dinner for the whole family and refuse to make yourself a separate sad plate.
- You are on a weight loss medication and worried about losing muscle, not just fat.
- You eat out of the drive thru more than you would admit to a coach.
- You have bought plans before and they were the same PDF everyone else got.
- There is one food you will not give up, and every plan tells you to.
Every one of those has a chapter in someone's plan already. Answer a few questions and see yours.
Free to see your plan · $50 once, if you want it · Rebuilt until it fits, or your money back
What a real plan looks like
Actual pages from plans written for real paying clients, shown with their permission. Initials only, because their stories are theirs.
“i just read through it and i am so excited... im ready to get started!”
And when I said sorry that her plan took a few days to write: “i completely understand why with how much is included lol. i was shocked.”
Messages from clients after their plan landed, shared with permission. Last names and the rest of each conversation are blurred.
Has bought plan after plan that read like copies of each other. This was the first one that gave him natural solutions instead of a template, with groceries and prices from the shops he actually buys from.
A mom of three in her thirties with hormonal acne and hair thinning. She cooks one dinner for a family of five and was not about to make herself a separate sad meal. Her plan is six family dinners everyone eats, her favorite fast food spot with the exact orders that fit, and a skin and hair routine on top.
56, postmenopausal, works two jobs, and eats her main meal on a 90 minute break. Her plan runs on her real shift clock, respects her food intolerances, and keeps breakfast bland because mornings make her queasy.
Eats halal, lifts twice a week, and is on a GLP-1, where the real risk is losing muscle. Her plan rebuilds the South Asian food she already loves around 140 grams of protein a day. When it landed she texted: “It’s great, thank you.”
24, vegetarian, and honest with me: she starts strong and falls off. Her plan rotates every meal so boredom never wins, and one chapter is written in advance for the week she loses interest.
An analyst in Mumbai who fasts through market hours and plays five hours of cricket on Sundays. His plan keeps both. Sunday became a proper refeed day instead of a guilt trip.
Lived out of the drive thru and said so. Instead of pretending she would suddenly meal prep, her plan has exact fast food orders that fit her numbers and a grocery list with real prices.
No paid reviews. No stock photos. Initials because clients asked for privacy. Everything here is the actual product.
How it works
Answer a few questions
About a minute on your body, your goals and how you actually eat. Free, and you see your plan before you pay anything.
See your plan, then pick
You get your calorie target, your protein number and your timeline first. If it fits, choose The Protocol at $50 for a limited time (usually $149) or The Glow Protocol at $99 for a limited time (usually $299). One payment.
Get your protocol
Your first day guide lands the moment you join, so you start tonight. Within 3 days of your intake your full plan follows as a personal PDF with your name on it. 30 pages, yours for life.
Free to see your plan · $50 once, if you want it · Rebuilt until it fits, or your money back
Built for you, and only you
Every app on your phone says custom. Then you answer three questions and it hands you the same template it hands everyone, right?
Here's what custom means to me. Before I write a single word, I learn your allergies, your meds, your work hours, the foods you refuse to give up and the ones you can't touch. Then the plan gets built around all of it: your meals, your grocery list, your training, and the rules for the days that go sideways. The thinking is done before you open it. All you do is follow it.
That's slow. It caps how many plans I can take on in a week. It's also the only way a plan survives contact with your actual life.
One more thing, and I mean it. If the plan does not fit your life, tell me and I rewrite it until it does. If it still does not fit after that, I refund you. One payment, nothing to cancel.
What's in your 30 pages
Every chapter is written from your answers. This is the order they arrive in.
- The shape of your day. Meals placed on your real hours, your shift, your commute, your kids' schedule.
- Breakfast, lunch, dinner and snacks. Built from the foods you already eat, with the exact orders at the places you already go.
- Groceries, one week. A list priced from your own shops, inside your budget.
- Swaps. For the nights real life happens.
- The rules, and what the first twelve weeks feel like. Week by week, so nothing surprises you.
- The chapter for the week you want to quit. Written in advance, because it happens to everyone.
- Your training. Matched to your level, your injuries and the time you actually have. Gym, home or bodyweight.
- Questions for your doctor. In your own words, for the things a plan should not decide.
- Glow Protocol only: skin, supplements and hair.Glow Your skin routine, your supplement drawer (what to take and what to stop) and a hair plan.
- Tonight: your first day guide. The moment you join. Then the full plan within 3 days of your intake. Rebuilt until it fits.
A template plan sells for $100 and up and is the same PDF for everyone. A nutritionist visit runs $100 to $300 and you leave with a few notes. This is the whole plan, written for one body. One payment, yours for life.
The price
One payment. No subscription. The plan is yours for life.
Your custom diet and workout plan
- A custom meal plan built from the foods you actually eat
- Your training plan, matched to your schedule and body
- A grocery list priced from your own shops
- Delivered as a personal PDF with your name on it, within 3 days of your intake
- Start tonight: your first day guide, the moment you join
- Rebuilt until it fits, or your money back
The complete plan, plus your skin, hair and supplements
- Everything in The Protocol
- Your custom skincare routine
- Your supplement stack, built for your body
- A hair plan for fuller, healthier hair
It fits, or you get your money back
Your plan is built around your real life. If it does not fit, tell me and I rewrite it until it does. Still not happy after that? I refund you. One payment, no subscription, nothing to cancel.
These prices are a test. I read the numbers every Sunday, and if the test is not working they go back up without notice.
Not sure which plan? Answer a few questions and see your plan first, it's free.
The four thoughts you're having right now
“I've tried everything and nothing sticks.”
Nothing stuck because none of it was written for your life. This plan starts from your food, your hours and your budget, and one chapter is written in advance for the week you lose interest.
“I don't have time to cook.”
Then your plan will not ask you to. Exact orders at the places you already go, dinners in one pot, a breakfast you can make in two minutes. Nobody gets a meal prep Sunday they will never do.
“Fifty dollars is a lot for a PDF.”
It is 30 pages written from your answers, not a template. A nutritionist visit runs $100 to $300 and you leave with a few notes. If this one does not fit, I rebuild it. If it still does not fit, you get the money back.
“What if I start and fall off again?”
Falling off is in the plan. The rules for the days that go sideways, the smallest day that still counts, and a chapter for the week you want to quit. You come back to the page, not to zero.
Questions
Two plans, both one payment. The Protocol is $50 right now for a limited time (usually $149) and covers your diet and your training. The Glow Protocol is $99 for a limited time (usually $299) and adds your skin routine, your supplement drawer and a hair plan. Nothing renews, nothing to cancel.
Yes, and it changes the math. The medicine decides how much you eat. The plan decides what. Your protein floor, the shot day rule, the foods that stop working, all written in. Several clients on these medications have plans built exactly this way. Nothing in the plan touches your dose. That stays between you and your doctor.
Both have plans already. If you do not cook, your plan has the exact orders at the places you already go and a breakfast you can make in two minutes. If you cook for five, your plan is six family dinners everyone eats, and you run your own plate.
Tonight, your first day guide lands in your inbox, so you start at your very next meal. Then you answer about 20 deeper questions, 15 minutes, so I know your real life and not just your stats. Your full plan arrives as a PDF with your name on it within 3 days of your intake.
Tell me. If a meal, a lift or a product does not work for you, it gets rewritten so it does. Still not happy after that? I refund you. One payment, nothing to cancel.
Magilian, the coach behind @brownricebandit. Every plan is built for you and nobody else, from your own answers, with everything you asked for covered. You open it and follow it. If you've never trained, your program starts at never trained. If you already lift, it builds on what you do.
Ready when you are.
Answer a few quick questions and see the exact plan I'd build for your body, your goals, and your real life.
Takes about a minute. Free to see your plan, no payment required.