Client Intake Form — United Training Grounds

United Training Grounds

Intake Form

Fill this in honestly and I'll have everything I need to get you started. Takes about 8 minutes.

1 of 6

01 — THE BASICS

About you

Name, weight, goal weight and a couple of other basics.

First name *

Last name *

Email *

Date of birth (for your calorie calc)

Height cm

Current weight kg

Goal weight kg

Timeline *

How'd you find us?

02 — HEALTH & MEDICAL

Health background

Kept between us. Helps me make sure the program suits you.

Diabetes diagnosis? *

Yes — Type 1

Yes — Type 2

Pre-diabetic / borderline

Any active eating disorder diagnosis? *

Yes — currently in treatment

History of one, now recovered

Prefer not to say

Any injuries or physical limitations? optional

Any medications that could affect training or nutrition? optional

Scales or measuring tape at home? *

Yes, got both

Scales only

No, but I can get them

I'd rather not track measurements

03 — TRAINING & LIFESTYLE

Training and lifestyle

Answer based on how things actually are, not how you'd like them to be.

Training experience *

Complete beginner

On and off — tried things but never stuck at it

Intermediate — training consistently for 1–2 years

Advanced — training seriously for 3+ years

Days per week to train *

Where will you train? *

Types of training you want to do pick all that apply

Weights / resistance

Cardio classes

HIIT

Running

Walking

Cycling

Swimming

Not sure yet

Activity level *when in doubt, go lower

SedentaryDesk job, minimal movement outside training

Lightly activeSome exercise but mostly desk-based, or active job with little exercise

Moderately activeTraining most days, or physically active job with regular exercise

Very activeHard training most days plus on your feet all day at work

Average sleep per night

Stress levels

Alcohol

Daily steps (rough estimate)

04 — FOOD & NUTRITION

Food and eating habits

Honest answers here mean I can build something that actually fits your life.

Primary nutrition goal *

Lose fat and get leaner

Build muscle and get stronger

More energy and feel better day-to-day

Performance or event prep

Any food allergies or intolerances? *

Any dietary requirements? Religious, cultural, personal. *

Foods you won't eat? *

Typical breakfast pick all that apply

Eggs on toast

Protein shake or smoothie

Cereal

Porridge / oats

Fast food

I skip breakfast

Changes every day

Typical lunch

Sandwich or wrap

Protein with a side

Salad or veg bowl

Pasta

Fast food

I skip lunch

Dinner / evenings

Home-cooked meal

Takeaway or delivery

Batch cooked / meal prep

Protein and veg

Late night snacking

Changes a lot

Meals per day *

Do you enjoy cooking? *

05 — GOALS & MINDSET

Goals and mindset

The more you share here, the more I can tailor the way I coach you.

What's got in the way in the past? pick all that apply

Not knowing what to eat or how to train

Consistency — starting but not sticking to it

No accountability

Life getting in the way

What does success look like to you? *

What matters most when you reach your goal? pick all that apply

Feeling confident in my body

More energy day-to-day

Feeling fitter and stronger

Making this a permanent part of my life

What kind of coaching works best for you? *

Regular check-ins and accountability

Tough love — tell it to me straight

Encouragement and positive reinforcement

Education — I want to understand the why

Anything else I should know? optional

06 — AGREEMENT

One last thing

Read and tick the agreement below and you're done.

Program agreement *

United Training Grounds · Fueling Blueprint

—

current kg

—

goal kg

—

BMR cal

—

TDEE cal

—

daily target

LAYER 01

Base Calories

— cal/day across 5 eating windows

Daily meal structure — — cal across 5 eating windows

Main meals

Snacks

Baseline

LAYER 02

Daily Macros

Protein · Carbs · Fats broken down

Macro

Protein

Grams / day—

Calories—

% of total—

1.8g × goal weight · muscle preservation

Macro

Carbs

Grams / day—

Calories—

% of total—

Remaining calories · training fuel

Macro

Fats

Grams / day—

Calories—

% of total—

0.8g × goal weight · hormones & satiety

Calorie split—

Protein —%

Carbs —%

Fats —%

LAYER 03

Weight Projection

Ideal vs real-life trajectory to your goal

Trajectory

Ideal (perfect consistency)

Real life (typical progress)

Goal weight

These Are Your Starting Baseline Numbers

Your calorie and macro targets are a calculated starting point — not a permanent prescription. I'll review how your body is actually responding over the first 2–3 weeks and adjust from there. Progress isn't always linear, and that's completely normal. The chart above shows what real results typically look like.

Daily calorie target

—

20% deficit from TDEE

Est. weekly loss

~0.4kg

at consistent adherence

Protein priority

—

hit this number first

Save Your Blueprint

Your numbers have been emailed to you. Save or print this page so you have it handy.