Weekly email updates, cardio recommendations and supplement recommendations. For the last week you will be given a very detailed peak week plan. All emails will be addressed in a 24 hour period unless something unforeseen occurs. Weekly check ins include: everything I need to know about how your week progressed and room to ask questions at the end. I ask that questions are saved for the once per week updates so I can stay organized and timely with all clients. All programs are macros based, not meal plan based. This is online programming services.