KDP FIT – Your Complete 4-6 Week Client GuideEverything you need to succeed in your first 6 weeks.

Welcome to KDP FITYou’ve made one of the best investments you can ever make — in yourself. Welcome to KDP FIT 🙌
This isn’t just about training. It isn’t just about nutrition. It’s about building a foundation that makes you feel stronger, more capable, and more confident in your own body. Over the next six weeks you’re going to learn skills you can carry for life — how to eat in a way that fuels results, how to train with purpose, how to track progress, and how to create habits that actually stick.
This guide is your companion for the journey. It will show you how to use the KDP FIT app, how your scans work, what your consults mean, what nutrition actually is, how training fits in, how to track with FatSecret, and how to use Infinity Coach — your personal pocket mentor — whenever you need help.
Keep this guide with you. Read it through once, then come back to it when you hit roadblocks or questions. Four weeks goes fast — but with the right tools, you’ll be amazed what can change.

The KDP FIT App:
Your HubThe KDP FIT app is where everything starts. Think of it like your fitness diary and booking system rolled into one.
  • Bookings: All your training sessions and consults are booked here. Pro tip: do this every Sunday night for the week ahead. Booking early takes the decision-making out of your hands and locks in your commitment.

  • Check-ins: Every time you arrive at the gym, check in on the app. Those ticks add up — you’ll see your consistency grow.

  • Updates: The app also keeps you in the loop with any program notes, news, or schedule changes.

👉 Make it non-negotiable: Sunday = booking night. That one habit will set the tone for your entire week.

​
Infinity Coach:
Your Pocket GuideYou’re not doing this alone. Alongside your coaches and community, you’ve got Infinity Coach — your 24/7 personal guide, right in your pocket.
https://chatgpt.com/g/g-6858775acb408191848412a6bbef36be-infinity-coach
Infinity isn’t about daily check-ins. It’s about being your on-demand coach when you need clarity.
Here’s what Infinity can do for you:
  • Meal Plans: Need a meal plan at 1600, 2000, or 2500 kcals? Ask Infinity. It will instantly build you a full day of meals at a 40:30:30 split.

  • Macro Help: Unsure what 40:30:30 actually looks like? Ask Infinity to explain, and it’ll break it down with examples.

  • Food Tracking Help: Confused about how to log something in FatSecret? Ask Infinity: “show me how to track chicken and rice in FatSecret” — it will teach you step by step.

  • Scan Support: Want to know why your water levels look different this week? Infinity can explain ICW vs ECW in plain English.

  • Nutrition Questions: Wondering what to eat post-training? Or how to hit protein at breakfast? Infinity gives real, practical answers.


👉 Use Infinity like your teacher and mentor. The more questions you ask, the more you’ll learn.

​
Scans & Consults:
Your Roadmap MarkersYour transformation is measured, not guessed. That’s why you’ll do two body scans and have two consults with your coach in this 6-week block.
  • Consult 1 + Scan 1 (Week 1):

    • This sets your baseline.
    • We measure weight, fat mass, muscle mass, water, and waist.
    • You’ll get your calorie and macro targets.
    • We’ll walk you through an example meal plan.
    • You’ll get answers to any questions before you start.
What the Scans Measure
  • Weight: A surface number. Not the focus.
  • Fat Mass: The key metric. Measured in kg, broken into levels:
    • Level 1: 30–20 kg
    • Level 2: 20–15 kg
    • Level 3: 15–12 kg
    • Level 4: 12–10 kg
    • Level 5: Under 10 kg
  • Muscle Mass: The lean tissue you want to protect and grow.
  • % Muscle of Bodyweight: For females, 40–45% is optimal. For males, 45–50%.
  • ICW / ECW (Water Balance): Water inside vs outside cells. Carbs, sodium, inflammation, and hormones all shift this.
  • Waist Measurement: One of the clearest signs of fat loss.
👉 Remember: hydration, carbs, and even your menstrual cycle can influence results. Don’t obsess over single scans. Look for trends.

​
Nutrition:
The Engine of ChangeCaloriesCalories are your energy. If you consistently eat more than you burn, fat goes up. If you consistently eat less, fat goes down. Simple. But go too low, and your body pushes back: energy crashes, hunger spikes, muscle is lost. That’s why we never starve you. We set smart, sustainable calorie targets based on your scan and your activity.
MacrosMacros split those calories into protein, carbs, and fats. Each has a job:
  • Protein (30%) → Builds and protects muscle. Increases satiety. Raises calorie burn through digestion (the “thermic effect”).

  • Carbs (40%) → Refills glycogen, fuels training, supports recovery. Carbs + water = energy in the muscle.

  • Fats (30%) → Hormone production, vitamin absorption, brain health. Too little and you crash; too much and fat loss stalls.

Why 40:30:30 Works Best to StartWe start every new client here because:
  • It fuels your training (enough carbs).

  • It protects your muscle (high protein).

  • It balances your hormones (moderate fat).

  • It’s simple. Not extreme. Not restrictive.

Later, depending on your scan and your goals, we might shift macros (higher protein for a cut, higher carbs for muscle gain). But 40:30:30 is your foundation

40:30:30 Meal Plans

Tap a plan to see a full sample day with calories and macros per meal. Ratios: 40% carbs / 30% protein / 30% fats. Weigh/measure foods raw. Close is fine — aim for ~90–95% of targets.

Target: 40:30:30Totals: 1,600 kcal • 160C • 120P • 53F
MealExample foodskcalCPF
Breakfast40 g oats, 200 ml skim milk, 1 scoop whey, ½ banana, 1 tsp chia~400~39~33~8
Lunch100 g chicken breast, wholegrain wrap, salad, ½ avocado~450~43~39~14
Dinner120 g salmon, 150 g roasted potato, greens, 1 tsp olive oil~500~31~29~20
SnacksApple, 150 g Greek yoghurt, 10 g almonds~250~47~17~11
Day totals (approx.)1,60016012053

Swap rice ↔ potato, chicken ↔ lean beef, olive oil ↔ avocado and keep totals close.

Coach Notes

  • Weigh/measure foods raw (macros are based on raw weights).
  • Prioritise protein at breakfast to help hit 120 g/day.
  • Ask Infinity: “Build 1,600 kcal at 40:30:30 with two snacks, no salmon.”
Tracking With FatSecret
Tracking With FatSecretFood tracking is the most powerful skill you’ll practice in these 4 weeks. It’s not about eating perfectly — it’s about creating awareness. When you track, you learn what’s really in your food, how much protein you’re getting, and how your choices add up. That knowledge = results.

Step 1: Download FatSecret Create your account and connect it to your coach using the trainer link provided.
Step 2: Log All FoodFatSecret works like a food diary. Each time you eat, add it in.
  • Search or scan: Type the food name (e.g. “chicken breast 100 g”) or scan the barcode on packaged foods.
  • Add meals/snacks: Split your entries into breakfast, lunch, dinner, and snacks.
  • Weigh or measure food raw: This is key. Always log food before cooking, because weights and nutrition values change once water is lost in cooking. For example, 100 g raw chicken breast doesn’t weigh the same once it’s cooked — but the nutrition is calculated from the raw weight.

👉 If you can’t log straight away, take a quick photo of your plate and add it later.

Step 3: Check Your Daily TotalsAt the bottom of the diary you’ll see:
  • Calories → your total energy.
  • Carbs, Protein, Fats → your macros for the day.
  • Daily Goal Bar → shows how close you are to your targets.
Your aim is consistency, not perfection.

Step 4: Be Consistent (Not 100% Accurate)Here’s the secret: nobody tracks with 100% accuracy. Food databases can vary slightly, and that’s okay.
What matters is:
  • You log every day, even “bad” days.
  • You get close to your targets most of the time.
  • You build awareness of portion sizes and choices.
👉 Think of it like aiming at the bullseye — hitting close counts. 90–95% accuracy is enough for fat loss and muscle gain.

Extra Tips
  • Copy meals: If you repeat the same breakfast/lunch, save and copy it forward.
  • Portion awareness: Use a food scale for accuracy at first. Over time you’ll learn to eyeball.
  • Infinity Coach Help: Ask Infinity: “show me how to track chicken and rice in FatSecret” or “how do I weigh oats raw?” It will walk you through.
👉 Tracking is like training wheels for nutrition. You won’t need it forever — but for these 4 weeks it’s essential. The habit of logging and learning builds the foundation for long-term results.
👉 If you’re lost, ask Infinity: “teach me how to track food in FatSecret.” It will show you step by step.
​
Training at KDP FIT
Training here is structured. It’s not random.
  • Strength Training: Builds lean muscle. Muscle is what reshapes your body.
  • Conditioning: Burns fat, boosts fitness, and challenges mindset.
  • Progression: You’ll feel stronger, sharper, and fitter every week.
👉 Expect to feel uncomfortable at first. By Week 3, movements that felt hard will feel smoother. That’s progress.

Hydration & Recovery
Hydration is the forgotten pillar.
  • Aim for 2–3 L per day.
  • Spread water evenly, don’t chug it all at once.
  • Add electrolytes if you’re sweating heavily.
Sleep is also recovery. 7–9 hours. Treat it like part of training.

Routines & Fundamentals
Start your day with:
  • Water.
  • Protein.
  • One planned action (training or food).
Do this daily → it becomes automatic.

What to Expect Each Week
  • Week 1: Learning curve. Everything is new.
  • Week 2: Habits form. You start feeling more confident.
  • Week 3: Click moment. Food and training feel natural.
  • Week 4: Momentum. The scan shows the payoff.

Final Words
This 4 weeks isn’t the finish line. It’s the reset you’ve been looking for. You’ll finish with new habits, a better understanding of your body, and results you can see and feel.
You’ve got:
  • The KDP FIT app for bookings.
  • Consults & scans to measure progress.
  • FatSecret to track food.
  • Infinity Coach as your teacher and guide.
  • Your coaches and community at your side.
Use them all. Ask questions. Stick with the fundamentals. And trust the process.
Welcome to KDP FIT 💪 Your 4 weeks start now.

​