Post Purchase Questions
Can I Bulk and Cut at the Same Time?
In order to lose body fat you must be at a calorie deficit. Less calories than your TDEE (total daily energy expenditure) also known as your "maintenance calorie level". In order to bulk up and gain muscle mass you must be in a calorie surplus. Or consuming more calories than your TDEE. So trying to achieve both muscle gain and fat loss at the same time will just not work. It’s like taking two steps forward to then take two steps back. Just focus on one goal at a time, either fat loss or muscle gain. This is why people go on bulking and cutting phases. All the while keeping in mind the ultimate goal of a lean muscular physique. Keep this in mind when making your goal selection.
I Can't Login Into My Account?
We recently upgraded our website and have two log in screens depending when you signed up to JRF. If you signed up before 25th Dec 2015 you will need the original log in screen. The website will default to this screen first time round. If your log in fails you will then be taken to the new log in screen. Once this has happened you will see a new log in screen that will not work. You will need to clear your history, cache and cookies to get back to the original log in screen.
I Have Two Abs Workout Programs What Should I Do?
Please ignore the abs workout included in your workout program. Complete the extreme abs workout in its place. If you are able to complete the extreme abs workout twice per week then do so. As this is what Josef personally recommends for optimal results. You could even complete the regular abs workout once and the extreme abs workout once. But train abs twice if possible!
What Happens After My Purchase?
When you purchase a JRF plan you should receive a confirmation email. This email is to confirm your purchase and activate your account with JRF. Once activated and logged into the members section, you will be required to fill out the questionnaire(s). This is to provide the JRF team with all the information required to prepare your personalised plan/program. Information you provide will include (but not be limited to) your statistics, daily activity levels, food preferences and goal. Once you have submitted your questionnaire(s) allow JRF 2-3 days to prepare your personalised plan/program.
Why Have I Not Received a Cardio Program?
Josef does not include cardio in personalised bulking plans/programs. This is due to it being counterproductive to the goal and what you’re trying to achieve. Building muscle requires you to be eating in a calorie surplus. This means eating more calories then what your body requires to maintain itself/weight on a day to day level. Doing cardio just burns these much needed extra calories for muscle growth. If you still wanted to include cardio for whatever reason please advise one of the team! As it can be no problem. We just need to ensure these burned calories are replaced. Also as a not a link on the “Best times to perform cardio” can be found in the learn section of Josef’s website.
Nutrition & Supplements
Can I have a Cheat Meal?
Cheat meals can be beneficial. However a few things must first be considered. As there are better options available. Firstly you must consider your goal. If you are cutting we would strongly suggest opting for a Re-feed day instead. As there are actually benefits to a Re-feed day. You can still often incorporate some of your favourite food items normally not deemed suitable when cutting due to the increased carbohydrate allowance on Re-feed days. For information on Re-feed days see the paragraph above. If you are bulking we alternatively suggest going with a ‘If It Fits Your Macros’ (IIFYM) approach as opposed to a cheat meal. The reason being when bulking, your calories should be high enough to work your favourite “cheat” food options into your meal plan without of course exceeding your macronutrient/calorie totals. A link explaining IIFYM can be found under the learn tab of Josef’s website. Now it is ok to incorporate a cheat meal once in a while regardless of your goal. Although it is a lot less detrimental to your goal when you are bulking. Just due to the already increased calories and you’re not trying to lose weight. Think of this cheat meal like this. Say you have a cheat meal exceeding your calorie total for the day by 2000 calories. This is effectively as good as dividing 2000 by 7(days of the week) and adding the result (286) to each day. This could stall progress dramatically when cutting. Or lead to an unwanted gain in fat when bulking. As the body works on a much larger scale than 24 hours. So if you are going to have a cheat meal keep it to once every 2 weeks. As per our JRF recommendations.
Can I Have a Snack if I get Hungry?
This includes, but is not limited to things like: Fruit, Vegetables, Protein Bars, Shakes, Chewing Gum, Coffee, Tea and condiments.
There is no concrete way to answer this question as so many factors can come into play. Firstly, the commonality between all the above mentioned is they all have a calorie count and any additional calories are going to be detrimental to your goal. If you have selected “Cut Down” as your goal any additional calories are going to, at the very least stall your progress. If you are bulking, too many increased calories can lead to excessive gains in fat. So regardless of your goal any additional food items not mentioned in your personalised meal plan will need to be substituted in. As for the additional protein shakes just consider them additional calories. Josef ensures all clients minimum protein and fat requirements are meet. So additional protein is not needed. Any protein shakes/bars will need to again, be substituted in. A link on “Pre &Post workout nutrition” can be found under the learn tab of Josef Rakich Fitness. Now things like chewing gum, the odd coffee and condiments can all be consumed! In fact we encourage consumption. However not at the expense of your results and keep in mind moderation is key. So having 5 coffees, 1 pack of chewing and drenching every meal in oil/salt is not moderation. Keep it to 2 coffees per day (low fat milk and no sugar). A piece of gum after each meal say. As for condiments only us the bare minimum! Just enough oil so the steak won’t stick to the pan. Just enough BBQ sauce to flavour your meal. Go with a low/zero salt seasoning options. All this is to ensure you the client achieve the results you deserve.
What is a Re-Feed Day and Do I Need One?
All the information needed on Re-feeds can be found at a link under the learn tab of Josef’s website. The link is titled “Re-feed day to burn more fat”. As a side note Re-feed days are only beneficial when cutting. If you have any remaining questions please don’t hesitate to contact one of the JRF team at the email address listed below.
Will Supplements Be Included in My Plan?
With regards to supplements Josef likes to leave them as optional extras. In saying that, highly recommended optional extras. Supplements do work and can definitely provide that edge needed for results. But they are not mandatory for results, as a personalised meal plan and structured workout program are the most important things. So as to leave it open for the client’s own personal views Josef DOES NOT include supplements in the personalised meal plans. The exception being whey protein as we do see this as a staple item to any diet. As a note whey protein can be removed for selection just like every other food item. So although recommended as a staple item, it is still optional. Josef does also provide a “Recommended Supplement Guide” for all clients. Once logged in it is one of the tabs available to click on.
Payments & Subscriptions
How Do I Cancel My Membership?
You may cancel at any time by sending an email through our contact form or directly emailing - email@example.com
Here at JRF we offer a 100% money back guarantee within the first 14 days of payment for your initial purchase of the program. This does not include subsequent renewal / extension of your program. For more information or to request a refund please email one of the team by using the contact tab below. Your satisfaction is our highest priority and we will respond within 24 hours, typically sooner.
The 12 Week Transformation Program is a subscription payment billed quarterly (every 12 weeks). This subscription can be cancelled at anytime by emailing the support team at Support@JosefRakichFitness.com
What Are My Payment Options?
All you need is a Credit or Debit Card. Once you have selected the product you wish to purchase you will be forwarded to the checkout where can enter your details. At this point in time Stripe is our preferred secure method of payment.
Rest assured we use industry standard AES - 256 encryption to enusre your private information remains safe.
To pay simply click on the product you want to purchase. Follow the on screen instructions and you should be redirected to the JRF / Stripe Checkout.
Again let us know if you have any questions at the support email below and the team will happily assist.
Can Anyone Join Your Training Programs?
Sure! As Josef is an online personal trainer everything is done online. All that is required is an internet connection. All communication is also conducted via email. This applies for both Josef and the JRF team.
Can JRF Create & Personalise Sports Specific Plans?
The primary goal of Josef’s personalised meal plan’s and workout program’s will always be building muscle and/or losing body fat. Anything other than these two goals should be considered secondary bonuses. Anything sport’s specific e.g. strength, endurance, speed, agility or vertical jump etc. Should be considered bonuses to the primary objectives. Now that’s not to say you won’t gain strength, because you will. Or that you will not get quicker, because you will. But they are all bonuses to the primary objectives. As an example if you select “Cut Down and Lose Body Fat” as your goal you will not gain any strength. So if you’re signing up to gain strength for football you’re not going to be achieving much. For a more in-depth insight on this subject send one of the JRF team an email at the address below.
How Does Email Support Work?
Josef and the JRF team both respond to all emails ASAP. Our response time varies but expect a reply within 8 hours. Although more often the not a lot sooner than that. Also just keep in mind our team is based in New Zealand (NZST). Due to different time zones you may get a delayed reply when you may normally expect a more efficient one.
Will My Meal Plan Be Tailored to My Personal Requirments?
All meal plans and workout programs are personalised to the individual. Based on (but not limited to) each individuals statistics, daily activity levels, food preferences and goal. A complete macronutrient breakdown is also included with all personalised meal plans. So anything you dislike, cannot access, does not fit your budget or simply want excluded, can be! Josef currently has countless vegetarian/vegan/gluten free and halal clients. He is used to working with a wide variety of clients. Each individual is taken into consideration and catered to accordingly.
Will My Plan Require a Gym Membership?
In order to follow a personalised workout from Josef Rakich Fitness a gym membership is highly recommend for the best results possible. However, a gym membership is not mandatory, as we do offer personalised home workout programs. For further enquires pertaining to gym memberships, home gym set ups or limited gym equipment , simply email Josef Rakich Fitness support at the below mentioned email address.