TRAINING · NUTRITION · SLEEP · SUPPLEMENTS
Your lifting split, every meal down to the gram, when to eat it, and how to sleep and recover. It’s the same system Travis runs himself. Pay once and it’s yours, or apply to be coached 1-on-1.
One-time payment · Yours to keep · Built for your phone · Coaching from $60/mo
Founding offer: the first 10 people get the full Foundation plan for $10, one time. No subscription.
MEET YOUR COACH
I’m Travis. TF Method is the system I use on myself every week: the split, the meals, the timing. I don’t hand you a generic template and disappear. I give you the plan that got me here, and in the coaching tiers I adjust it to fit you.
5 lifting days / week · 10k+ steps every day · 1 gal water daily
“If it didn’t work on me, it isn’t in the plan.”
Side chest
Abs and thighs
Back double biceps
WHAT’S INSIDE
Your full plan is delivered as a phone-friendly guide after you join. Here’s what it covers.
01 / THE METHOD
TF Split
A 5-day Push / Pull / Legs / Upper / Lower split with weekends off from lifting. Simple, progressive rep rules so you always know when to add weight.
02 / THE METHOD
TF Nutrition Plan
A full day of meals with exact portions, hydration targets, and a meal timing schedule built around your training.
03 / THE METHOD
TF Sleep Plan
Evening routine and cutoff rules that protect your recovery.
04 / THE METHOD
TF Supplement Plan
A simple morning and nighttime supplement stack, no guesswork.
General fitness and nutrition guidance, not medical advice. Consult a physician before starting. See the Health & Fitness Disclaimer.
A DAY ON THE PLAN
Every hour is planned so you never have to wonder what’s next.
8:00
Fasted incline walk
9:30
Breakfast, portions set
2:00
Lunch, exact grams
6:00
Pre-workout meal, then push day
8:30
Post-workout meal, then food cutoff
See the full sample day
THE PROOF
This is where I started and where TF Method got me. Swipe to see more.
BEFORE
NOW
BEFORE
NOW
Travis’s own results. Individual results vary with consistency, genetics and starting point.
Start for $10
REVIEWS
Every review here comes from a real TF Method member and is posted with their permission.
TF Method just launched, so there are no reviews yet. The first members’ reviews will go here.
Leave a review
Members only. Reviews are posted after we confirm your membership.
PROGRAMS
Each tier builds on the one before it. The difference is how personal the program gets and how much access you have to Travis.
PAY ONCE. KEEP FOREVER.
Foundation
The full plan, done for you.
First 10 people: $10 · No subscription
TF Split: 5-day program with simple progression rules
TF Nutrition Plan: every meal, exact grams
Meal and cardio timing schedule
TF Sleep Plan and TF Supplement Plan
Pay once, keep it forever. No subscription
Upgrade to coaching anytime
Start for $10
RECOMMENDED
Full Fit
The plan, rebuilt around you.
About $2 a day
Everything in Foundation
Training and meals adjusted to your body, schedule and food preferences
1-on-1 consultation every 2 weeks
Plan adjusted as you progress
Apply for coaching
LIMITED SPOTS
Champion
Travis in your corner, every day.
Limited spots
Everything from prior tiers, kept current
Daily direct communication with Travis
Weekly consultations
Direct 1-on-1 coaching built around you
Priority access
Apply for coaching
Foundation is a one-time payment. Full Fit and Champion are billed monthly; cancel anytime to stop future billing. All payments are non-refundable once processed. By purchasing you agree to the Terms of Service and Privacy Policy , including the Health & Fitness Disclaimer . Cancel a coaching subscription →
WHY TF METHOD
Free programs give you workouts and nothing else. App-based coaching usually costs $150–$200 a month and often leaves nutrition up to you. TF Method covers your whole day for a one-time $30.
Coaching app pricing is based on publicly listed rates for popular 1-on-1 coaching apps as of late 2026 and may change.
IS IT FOR YOU?
TF Method is for you if
You go to the gym but don’t really know what you’re doing there
You want a plan that tells you exactly what to eat and when
You’re tired of jumping between programs you find online
You want to build muscle and lean out at the same time
You’re 18 or older and ready to stay consistent
It’s not for you if
You want results without changing what you eat
You don’t have access to a gym with machines and cables
You need a medical or clinical nutrition plan
You’re looking for a quick fix in two weeks
HOW IT WORKS
Pick your tier
Foundation is the quick start: buy it and your plan is delivered to you. Full Fit and Champion start with a short application so Travis can learn your goals.
Quick consultation
For coaching tiers, Travis reviews your application and reaches out for a 5-minute call. Once you join, you fill out a short intake form so your plan is built around your body, schedule and food.
Get your plan and start training
Your plan arrives as a PDF made for your phone. Follow it, check in, and keep adding weight. Coaching clients get an updated version as they progress.
A REAL DAY FROM THE TF METHOD PLAN
Warm-up sets: 8–10 reps. Working sets: take them to failure under 8 reps. Once you hit 8 reps on a working set, add weight next session.
Push workout
Flat bench · 1 warm-up · 2 working
Incline bench · 1 warm-up · 2 working
Cable lateral raise · 1 warm-up · 2 working
Tricep pushdown · 1 warm-up · 2 working
Cable crunches · 1 warm-up · 2 working
The day’s schedule
Fasted incline walk, 1 hour — 8:00 AM
Breakfast — 9:30–10:30
Lunch — 2:00–2:30
Dinner — 4:00–4:30
Pre-workout meal, then train — 6:00–6:30
Post-workout meal — within 30 min
Food cutoff — 3 hrs before bed
The other 4 training days, every meal with exact grams, the sleep plan and the supplement stack are in the full plan.
Start for $10
FAQ
How do I get my plan after buying Foundation?
I’m a beginner. Is this too advanced?
Do I need a gym?
What if I don’t like some of the foods in the meal plan?
Is Foundation a subscription?
What happens after I apply for coaching?
Can I cancel? Do you give refunds?
What’s the difference between Full Fit and Champion?
Is this medical advice? Who is it for?
READY WHEN YOU ARE
Start Foundation now, or apply for coaching and work directly with Travis. Founding pricing is only for the first 10 people.