Coaching · 04
Muscle building & fat loss
Build muscle. Lose fat. Keep the habits.
What it is
Coached, not supervised.
Muscle building and fat loss are two of RTS's core specialties. The work is strength training, sensible conditioning and the daily habits that make both stick. Ray's coaching focus is fixing those habits; the small group gives you people who notice when you go quiet.
Every session is led by a coach. You will not be handed a printout and left to decode it. The plan changes if your body needs something different that day, and the group keeps moving while it happens.
Small group does not mean one-size. The coach scales the load, the range and the pace to the person in front of them.
Meet Gonz and Ray →Inside a session
What the work looks like.
Use the tabs to walk through the shape of a coached session. The details change; the attention does not.
Lift for muscle
Strength work is the center of the plan. You need a reason to keep the muscle you have while fat loss is the goal.
Related free tool
Calorie & protein
Mifflin-St Jeor BMR, activity-adjusted TDEE, lose/maintain/gain targets and a protein range. Built for a conversation with a coach, not a crash diet.
Want a starting estimate? Run your calories and protein first.
Open the full tool →Estimated daily maintenance
2,270kcal
Mifflin-St Jeor BMR 1,651 kcal × activity 1.375 = 2,270 kcal
Daily protein range
110–160g
0.7 to 1 g per lb of body weight
What this means: these are starting estimates, not a prescription. Pick one target, hold it for a few weeks, and adjust based on what actually happens. Protein is the first lever to protect muscle while fat loss is the goal.
FAQ
Questions about this coaching.
Do you give meal plans?
RTS is a coaching gym, not a medical nutrition practice. The coaches focus on training and habits. Call to ask exactly what nutrition support is available.
Will I be the only person who wants fat loss?
No. Muscle building and fat loss are core specialties at RTS, and the small-group format is built to scale the work to each person.
How fast will I see results?
No honest coach will promise a timeline without knowing you. The coaches will talk through realistic expectations on your free call.
How do I start?
Book a free call or call (619) 949-3619. Bring your goal and your real weekly schedule.
Next step
Start with a free call.
Tell the coaches what you want to change. They will tell you whether this service is the right fit.
- 01
Book the call
A short conversation about what you want to change.
- 02
Meet the coaches
Gonz and Ray tell you how the room works and what fits.
- 03
Train with the Tribe
Start in a session capped at ten people.