Welcome to the team.

This form builds your custom program. The more detail you give, the better your plan fits you.

After you submit, send us a message. That way we start on your program sooner.

Check your email. You'll find two forms attached: the PAR-Q (a short health form) and the liability waiver.

Sign both. Send them back inside the coaching app, or reply to builtbyriz@gmail.com.

Your program can't start until both forms are in.

You'll get an invite email from Trainerize. Tap the setup link, create your password, and download the app.

Your training plan and all chats with Riz live in this app.

This is where you connect with Riz and the other clients.

Then post a short intro: your name, what brought you here, your goal for the next 3 to 4 months, and your goal for the next year and beyond.

Any question you post gets an answer within 24 hours.

Two classroom sections are must-watch: Start Here and Training App and Program.

Each video is under 10 minutes at normal speed.

For tracking you'll need: a digital food scale · a bodyweight scale (daily weigh-ins) · a measurement tape (weekly) · a tripod for weekly progress photos, same spot and lighting. A ring light is optional.

Protein: we recommend R1 Protein. Code R1RIZ gets you 5% off in Malaysia.

Your program takes up to 5 business days to build once your forms are in.

When it's ready, you'll get a personal video from Riz or your coach walking you through the whole plan.

Questions any time: message us in the app, post in the group, or WhatsApp Riz.