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Popular Questions

What plan should I pick?

Here at JRF we offer 2 different plans, Shred or Bulk. Josef recommends that if you have any weight to lose you should opt for the Shred plan. If your body fat percentage is 15% or under you can select the lean bulk plan to help gain extra muscle mass and gain definition.

Can I lose weight and bulk at the same time?

In order to lose body fat you must be in a calorie deficit. You need to be having 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 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 have purchased a subscription, when will I get my plans?

Once your payment has been successful the JRF team will start working on your meal and workout plans. Your plans should be available within 24-48 hours

What's included in my subscription?

All subscriptions give you access to the following,

  • Your Custom Meal Plan,
  • Your Personalized Workout Program (Gym or Home)
  • ​Bodyweight Only Workouts
  • ​Fat burning cardio routines
  • ​7 Day / Week Email Support From The JRF Coaching and Nutrition Team
  • ​Members Only Facebook group with access to Josef
  • Change diet - Keto, Low Carb, Vegetarian or General.
  • Members only mobile app

How long will I have access to the app?

You will have access to the members only app for as long as you have an active subscription. Once your subscription has been cancelled, you will lose access to the app.

I have selected the shred plan, can I change to the lean bulk plan?

Yes! Once you have reached your body fat percentage goal and want to start a lean bulk, email customer support and they will be able to adjust your plan.

What is the price of a subscription?

The JRF Program is $7USD and is billed weekly. This will vary depending on relevant promotions.

How can I pay for my subscription?

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.

How do I cancel my subscription?

You may cancel at any time by sending an email at

Can I get a refund?

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 us at

Your satisfaction is our highest priority and we aim to respond within 24 hours.

Can anyone join your plan?

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.

What if there is food I'm allergic to? How personalized is the meal plan?

If there is any food that you are allergic to or simply do not like, that is no problem! During the sign up process you will be able to list the items you do not want added into your plan.

I am breastfeeding, will this affect my plan?

For those who are breastfeeding and wanting to take part in the program, Josef recommends cross checking this with your doctor to make sure we can do so accordingly. If you are fit to join you can complete the sign up process and then email the support team so they can calculate your calories correctly. 

Do you have a vegetarian Keto plan?

JRF is constantly updating the plans to provide greater variety of meals available. At this stage we do not offer the keto diet while being vegetarian. We apologise for any inconvenience this may cause, we hope in the future this is something we can offer.

Will supplements be included in my plan?

With regards to supplements Josef likes to leave them as optional extras. In saying that, they are 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.

When should I start my plan?

To get the most out of your JRF Transformation subscription, we recommend starting as soon as you receive your plans! 

When do my plans renew?

Your JRF meal and workout program will update every 4 weeks. You will be notified via the dashboard on your members only app when it is time you submit this. Once you have completed your update the team will start working on your updated plans.