01
Personal Macro Blueprint
Your exact daily targets for protein, carbohydrates, and fats - calculated from your body, goals, activity level, and food preferences. Explained so you understand every number.
RAFES365 · Foundation
Your starting point. Engineered for you.
A complete 365-day foundation in nutrition, training, and lifestyle - custom-built for people beginning their health with intention. If you've never known where to start, this is where.
$395
Season pricing through May 2026. Adjusts to $495 on June 1.
One-time payment · Delivered in 5-7 business days · 12 months of personal support.
Foundation · 365
Is Foundation for you?
Foundation is built for people who:
01
Have never followed a structured nutrition or training program before
02
Want to build real knowledge, not just follow instructions
03
Feel overwhelmed by conflicting information online and want one clear system
04
Are starting or restarting their health with the intention to go the distance
If any of the above sound like you, you're in the right place.
What's inside your Foundation report.
A complete system, delivered once.
02
Nutrition Education
The real fundamentals of how food works, myth-free and directly applicable. What to eat, why it matters, and how to adapt it to your life - not someone else's.
03
50+ Custom Recipes
Recipes built around your macros, preferences, and restrictions. Designed to combine freely across your week so eating well never becomes something you get bored of.
04
Supplementation, Simplified
A short list of optional suggestions - nothing mandatory, nothing pushed. The goal is to optimize your food first; supplements are only ever a considered addition.
05
Training Foundation
A complete beginner-to-intermediate training system - home or gym, your choice. Every exercise explained, every progression mapped, designed to build real strength safely.
06
Lifestyle Architecture
The habits that make the program work: sleep, stress, hydration, daily rhythm. Small, precise adjustments that compound over months.
07
Progress Tracking
Clear metrics to follow - so you know what's working, what to adjust, and when to hold steady. No obsessive tracking. No guesswork either.
08
Written Entirely for You
Every section of your report is written around your specific intake. Your age, goals, history, schedule, limitations, preferences - all shape what's inside.
How it works
Four steps. Five to seven business days.
Begin
Secure your protocol with a one-time payment. No subscription, no recurring charges.
Intake
Your personal intake form arrives immediately after purchase. Fill it out on the welcome page, or later - a link is waiting in your email whenever you're ready.
Build
Your report is built, reviewed by the team, and prepared for delivery. Five to seven business days.
Deliver
Your private Web App link arrives by email. Save it to your home screen. Begin.
Delivery.
Your protocol lives on your home screen.
Delivered as a private Web App - no app store, no account, no login. Save it to your phone with one tap. It opens instantly, works offline, and stays with you every day of the year.
And you're not alone with it. Revisions available on request during your first two months, if your situation changes. Every question you have is answered personally - for the full twelve months.
Foundation in practice.
Real starting points. Real progress.
Result 01
1 year
Marcus · 45 yrs old
A clear example that one structured year can change everything.
Result 02
8 months
Leo · 21 yrs old
Moved out of the skinny-fat build and built a real foundation for the future.
Result 03
1.5 years
John · 40 yrs old
Started with healthy eating and physical activity for the first time, then built phenomenal results.
Result 04
3 months
Emma · 34 yrs old
A focused transformation before summer, reaching her goal in only three months.
Result 05
1 year
David · 51 yrs old
His first time with real structure: demanding at first, then natural through discipline.
Result 06
10 months
Chris · 47 yrs old
A physical worker and father who finally found shape, structure, and a plan simple enough to follow.
Result 07
15 months
Chris · 22 yrs old
Built a solid foundation after being skinny his whole life.
Result 08
13 months
Carlos · 50 yrs old
Built results while eating out often, learning the basics, and improving sleep and structure.
Result 09
11 months
Alex · 24 yrs old
A gamer who thought his build would never change, until a good plan proved otherwise.
From Foundation clients.
What Foundation clients say:
“Exceptional program. Honestly, I didn't have very high expectations because of the price, but I can confidently say that it provides much more information than many much more expensive programs. Excellent investment, and the communication was excellent as well. Thank you to everyone.”
James, 36
Chicago · 5 stars
“Everything is explained clearly, it is very easy to follow, and everything will be clear to you from the first read.”
Noah, 28
Austin · 5 stars
“Excellent program. In my opinion, it is worth it just to have all these recipes, let alone all the other information you get.”
Ethan, 40
Denver · 5 stars
“This was my first experience with a program and a system. I didn't even know how to track calories, but everything is explained down to the smallest detail.”
Mason, 19
Miami · 5 stars
“The app is excellent, with no installation or anything needed. Everything is always waiting for you with one tap.”
Logan, 36
Seattle · 5 stars
“I would give many more stars if I could because this changed my life. Once I tried just a little, I got into the whole program so easily. Truly a life investment.”
Carter, 44
Dallas · 5 stars
“Buy it, you will have everything in one place and you will be set for years.”
Wyatt, 39
Phoenix · 5 stars
“I thought I knew enough, but it turned out there were many things even I didn't know. Changes come quickly, especially if you follow the lifestyle section.”
Lincoln, 44
Boston · 5 stars
“I just want to personally thank Mark, who put up with all the changes I asked for. Thank you so much.”
River, 25
San Diego · 5 stars
“Exceptional program. Honestly, I didn't have very high expectations because of the price, but I can confidently say that it provides much more information than many much more expensive programs. Excellent investment, and the communication was excellent as well. Thank you to everyone.”
James, 36
Chicago · 5 stars
“Everything is explained clearly, it is very easy to follow, and everything will be clear to you from the first read.”
Noah, 28
Austin · 5 stars
“Excellent program. In my opinion, it is worth it just to have all these recipes, let alone all the other information you get.”
Ethan, 40
Denver · 5 stars
“This was my first experience with a program and a system. I didn't even know how to track calories, but everything is explained down to the smallest detail.”
Mason, 19
Miami · 5 stars
“The app is excellent, with no installation or anything needed. Everything is always waiting for you with one tap.”
Logan, 36
Seattle · 5 stars
“I would give many more stars if I could because this changed my life. Once I tried just a little, I got into the whole program so easily. Truly a life investment.”
Carter, 44
Dallas · 5 stars
“Buy it, you will have everything in one place and you will be set for years.”
Wyatt, 39
Phoenix · 5 stars
“I thought I knew enough, but it turned out there were many things even I didn't know. Changes come quickly, especially if you follow the lifestyle section.”
Lincoln, 44
Boston · 5 stars
“I just want to personally thank Mark, who put up with all the changes I asked for. Thank you so much.”
River, 25
San Diego · 5 stars
“I just want to personally thank Mark, who put up with all the changes I asked for. Thank you so much.”
River, 25
San Diego · 5 stars
“As someone who had never stepped into a gym before and didn't know how to track nutrition, I got lucky by choosing the right program. Everything is more than excellent.”
Olivia, 22
New York · 5 stars
“Personally, the food part scared me because I thought I wouldn't have time to prepare meals, but I asked for quick recipes and that is exactly what I got.”
Ava, 32
Charlotte · 5 stars
“The cooperation was excellent. Everyone who contacted me was kind, all the information was in one place, and I didn't have a single question.”
Harper, 40
Orlando · 5 stars
“If you don't want to track calories daily, you can just stick to the meal plan and you don't have to calculate anything or weigh your food. Big plus.”
Madison, 25
Houston · 5 stars
“I asked to prepare food one day and have it for the whole week, and honestly I was surprised by how much variety I got even this way.”
Brooklyn, 31
Atlanta · 5 stars
“Excellent plan and program, both for training and nutrition. It is designed to always be on your phone, but I asked for A4 format by email and got it too.”
Addison, 32
Portland · 5 stars
“I don't believe you ever need to buy another program again. You learn enough to apply it in the years ahead, so I would look at this as a one-time purchase.”
Savannah, 21
Las Vegas · 5 stars
“Excellent training program. There really is progressive improvement, but the key is your willingness to do everything that is written.”
Everly, 31
San Francisco · 5 stars
“This is my first time after having three children that I decided to focus on myself, and the feeling and energy you get is a reward in itself.”
Skylar, 49
Philadelphia · 5 stars
“I just want to personally thank Mark, who put up with all the changes I asked for. Thank you so much.”
River, 25
San Diego · 5 stars
“As someone who had never stepped into a gym before and didn't know how to track nutrition, I got lucky by choosing the right program. Everything is more than excellent.”
Olivia, 22
New York · 5 stars
“Personally, the food part scared me because I thought I wouldn't have time to prepare meals, but I asked for quick recipes and that is exactly what I got.”
Ava, 32
Charlotte · 5 stars
“The cooperation was excellent. Everyone who contacted me was kind, all the information was in one place, and I didn't have a single question.”
Harper, 40
Orlando · 5 stars
“If you don't want to track calories daily, you can just stick to the meal plan and you don't have to calculate anything or weigh your food. Big plus.”
Madison, 25
Houston · 5 stars
“I asked to prepare food one day and have it for the whole week, and honestly I was surprised by how much variety I got even this way.”
Brooklyn, 31
Atlanta · 5 stars
“Excellent plan and program, both for training and nutrition. It is designed to always be on your phone, but I asked for A4 format by email and got it too.”
Addison, 32
Portland · 5 stars
“I don't believe you ever need to buy another program again. You learn enough to apply it in the years ahead, so I would look at this as a one-time purchase.”
Savannah, 21
Las Vegas · 5 stars
“Excellent training program. There really is progressive improvement, but the key is your willingness to do everything that is written.”
Everly, 31
San Francisco · 5 stars
“This is my first time after having three children that I decided to focus on myself, and the feeling and energy you get is a reward in itself.”
Skylar, 49
Philadelphia · 5 stars
Mark Stone
Built by Mark. Reviewed by a team.
Twenty years in nutrition. Fifteen in training.
Every protocol is built personally and reviewed by trusted nutritionists, physiotherapists, and coaches.
Preview the intake.
See what we'll ask you after purchase.
Preview the intake.
See what we'll ask you after purchase.
After purchase, you'll complete a personal intake form covering the following areas.
01
Personal Profile - Age, measurements, basic health context
02
Your Goals - What you want to achieve, and your timeline
03
Lifestyle & Schedule - Work pattern, travel, family, available time
04
Current Nutrition - What you eat now, preferences, restrictions, allergies
05
Training History - What you've tried, what you have access to
06
Medical Considerations - Past injuries, current conditions
07
Food Preferences - Cuisines you love, foods you refuse to eat, ingredients you want to learn
08
Support Needs - How hands-on you want the program to be
Your intake becomes the foundation of your report. Nothing is assumed. Everything is adapted.
Foundation · questions.
The questions worth answering before you begin.
If your question is specific to your starting point, schedule, injury background, or goals, send it before purchase.
Ask a questionI've never done anything structured before. Will I be able to follow this?
Foundation is built specifically for that starting point. Every recommendation is explained - what to do, why it matters, and how to adapt it.
How long does the report take to build?
Five to seven business days after your intake is submitted. Each report is built manually and reviewed before delivery.
What happens if I realize I left something out of my intake?
Revisions are available on request during your first two months. If your situation shifts, we adjust.
Is this a subscription?
No. One payment, one report, yours for the full year and beyond. You'll never be charged again.
What if I don't have a gym?
Foundation is built around your access. If you train at home, your program uses what you have. If you have a gym, we use it fully.
I have an allergy, intolerance, or restriction. Can the report accommodate it?
Yes. Your intake captures every restriction, allergy, and preference. Recipes and recommendations are built around them.
How is the report delivered?
As a private Web App link, sent by email. Save it to your phone's home screen - it opens instantly, works offline, and stays with you for the year.
What if I want more support after the report is delivered?
Personal support is included for the full twelve months - email any question, any time.
Foundation · 365
Begin where you are.
Foundation is built for this moment - the one where you decide to stop waiting and start properly. One report. One year. Everything you need to begin with clarity.
$395
Season pricing through May 2026. Adjusts to $495 on June 1.
One-time payment · 12 months of personal support.