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Leaner, Stronger, Healthier.

Become unstoppable with my expert coaching, personalised at every step.
Master your nutrition, progress your training, and take control of your health.

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Take the guesswork out of your gym sessions and see faster results with structured workouts.

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My nutrition plans teach you how to make healthy choices on your own.

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Become the most robust, resilient and efficient person in your circle.

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How it works

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Optimise

Habits & Routine are paramount to success. My focus is to optimise your health, habits and lifestyle. Often, breaking just a few bad habits can make all the difference in achieving lasting results.

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Recharge & Refuel

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A key transition phase to retain the results from Phase 2. During this stage we will work on improving your metabolism - allowing you to eat more food, exercise less while maintaining a much improved and athletic body.

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Perform

Main focus is to build the fittest, strongest and most aesthetic version of you to date. During this phase expect to see more muscle definition, tone, and shape, while still enjoying socials.

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Reset

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My mission is to make this journey a lifestyle going forward. This phase aims to help you achieve full autonomy. We’ll slowly reverse dieting to the maintenance level allowing you to understand your limits going forward and avoid falling back on your diet.

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Meet your coach

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Raul Lupulescu

MSc. Applied Physiology

BSc. Sports and Exercise Science

NSCA Certified Strength and Conditioning Specialist

BWL British Weightlifting LVL 2

BASES Chartered Sports Scientist

Working Experience

UEL Human Performance Laboratory

UEL Research Group

West Ham & Crystal Palace S&C Academy

Mind2Muscle Rehabilitation Centre

Personal Trainer for close to a decade

Meet others just like you

Real People
Real Results

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What differentiates me is the level of support and detail

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What some of my clients have to say

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How and Why my Health Optimisation and Nutrition Program Works

Comprehensive Individualised Assessment

It begins with a thorough strategy session to map out your personal goals and dive deep into your dietary, metabolic, fitness, and injury history, so that we can fully understand where you've been and where you're currently at. After our strategy session and personalised health assessment, we can begin to map out your training and nutrition plan, while explaining the science behind it and showing you the practical application for it, all ready to fit within your lifestyle. I will hear you out, see where you're at, and teach you exactly how to get where you want to be.

Tailored Training Program

Why hire a personal trainer? Because I know how to help you get in shape! I’ve tailored hundreds of training programs by using scientific methods and proven their effectiveness by successfully using them with hundreds of clients, just like you. I will establish the volume, intensity, and frequency to match your goals, ability, schedule, and priorities. I will also design a program with the perfect exercises for you, based on your posture, limitations, and biomechanics. By following a linear periodisation model, you’ll see progress and avoid plateaus.

Customised Nutrition Plan

We will work together to make sure your nutrition plan fits you and your lifestyle, rather than trying to fit your lifestyle into a meal plan. This means we will use a flexible dieting approach, backed by science. My diet plans are structured around meal frequency and nutrient timing, pre and post workout nutrition, individualised calorie and macronutrient targets, periodisation, refeeds and diet breaks, supplementation, and aiming to improve your overall health markers, gut health (microbiome), thyroid health and hormonal balances.

Personalised Habit Tracker

I know how essential daily habits are to achieving lasting results! I’ve crafted this tracker based on proven behavioral science to help you build habits that fit your lifestyle and goals seamlessly. With it, you'll get daily cues, reminders, and check-ins, all designed to reinforce the actions that move you closer to your goals. From workouts and nutrition to recovery and mindset, this tracker is tailored to keep you on track and focused. Small, consistent steps that add up to big, sustainable changes!

24/7 Support and Accountability

Unlimited access for 24-7 accountability and support.

Big work, family, or social event coming up?

Pull a muscle in your back? Traveling soon?

Gym's closed down for an unknown amount of time?

No worries, I’ve got you covered.

Adjustments will be provided whenever needed for any situation that comes up. All I ask is to be communicated few days in advance to be able to accommodate and update the program ahead of time.

Weekly Progress Tracking

You’ll receive weekly updates with personalised videos, assessments, and adjustments from me personally, to ensure your program is on point and progressing properly. You’ll have 24/7 access to me through WhattsApp for questions, support, motivation, exercise critiques, adjustments, and more. Daily and weekly accountability tracking forms support constant and consistent progress. My goal is to help you stay accountable, no matter what, to enhance your consistency, adherence, and results.

  • What makes your training approach unique?
    What sets me apart from other personal trainers and strength and conditioning coaches is a combination of higher education, top-tier qualifications, extensive experience, and a dedication to science-backed methodology. I hold advanced degrees and certifications in exercise science, biomechanics, and nutrition, going beyond the basic certifications that are common in the industry. My wealth of experience isn't just theoretical; it's also rooted in applied practice. I've worked with a diverse range of clients, from athletes to individuals requiring specialised rehabilitation, and I have well-established results to back my approach. Furthermore, I am committed to continuous professional development. The world of fitness and health is ever-evolving, and I make it a priority to stay up-to-date with the latest research and advancements. This ensures that my clients benefit from the most current, evidence-based strategies for achieving their fitness and health goals. My unique blend of academic knowledge, real-world experience, and a commitment to staying at the forefront of research makes me the ideal choice for anyone serious about improving their physical condition.
  • What types of clients do you specialise in?
    I serve a broad range of fitness enthusiasts, yet I excel particularly in a few key domains: Regaining Strength and Resilience: Grounded in the guidelines from the American College of Sports Medicine, I offer scientific methods to help you rebuild strength and resilience, particularly important if you're recovering from health or physical challenges. RLC Performance 12 - Week Signature Body Recomposition and Transformation Program: When it comes to complete body transformation, this is where I truly shine. I've meticulously designed these programs to balance muscle growth and fat loss, aiming for permanent changes rather than unsustainable results. Sports Performance - A Specialised Focus: Whether you're an athlete or a weekend warrior, my sport-specific, periodised weight training regimes have proven efficacy in amplifying sports performance. With a track record spanning over a decade, I've pioneered transformative change in the lives of countless individuals. Whether you’re seeking a radical body transformation or wanting to boost your sports performance, my programs are engineered for results that last.
  • Is there an initial consultation, and what does it involve?
    The initial consultation is not just an introductory chat; it's a rigorous, science-backed evaluation designed to lay the foundation for your tailored fitness regimen. Here’s what you can expect: Phone Consultation: First, we’ll have a conversation to dive into your goals, where you currently stand, and where you want to be. I’ll ask about your previous experiences with fitness programs, challenges you’ve faced, and what’s worked or hasn’t worked for you. This will help me understand your journey and ensure that my program aligns with your needs. Program Introduction: I’ll introduce you to my program and the science-backed approach I take. This includes an overview of the methods, training philosophy, and the unique elements that make this program effective. We’ll explore whether it’s a good fit for your goals and expectations, giving you clarity on what to expect in terms of commitment, structure, and progress.
  • Are 12 weeks enough to build muscle?
    Yes, but the amount of muscle you can build over 12 weeks depends on your starting point. If you’re a complete beginner or have taken a significant time away from training, you’ll likely see a greater change in your muscle mass. This is because the program provides a very new stimulus, to which the body adapts quickly. The longer and more consistently you train, the closer you move to your ‘genetic potential’, meaning you need to train harder and for longer to achieve the same rate of muscle gain. However, it’s still more than possible to gain muscle in 12 weeks, especially alongside my expert coaching and guidance, I will push you to your physical limits and help you achieve your potential.
  • How much fat can I expect to lose in three months?
    This completely depends on your starting point and how hard you are willing or able to go. The heavier you are to begin with, the higher your initial weight loss is likely to be, compared to someone starting at a relatively low level of body fat. How much fat you lose also depends on the size of the calorie deficit you create, which depends on your lifestyle, preferences and time frame. For instance, if you have a very busy lifestyle that means you can’t perform much additional activity outside of your gym training sessions, there is a limit to how far you can cut calories without sacrificing health. Therefore, you may need to accept a slower rate of change than someone who has a lot of free time to perform extra activity such as steps. However, based on my extensive data, statistically, the majority of my clients lose at least 10% of their total body weight in their first three months.
  • How much muscle can I expect to build?
    This completely depends on the individual; your gender, genetics, diet, training, and recovery play an important role in building and maintaining muscle mass. If you have never resistance–trained before, you will likely find that you make significant gains in your first three months of training. The longer you train, the rate is likely to taper off. Typically, after an individual has reached a healthy body composition, I would program for a muscle-building phase, with a predicted rate of change of 0.25-0.5% of total bodyweight increase per month.
  • Can I gain muscle and lose fat at the same time?
    Yes, it’s more than possible to lose fat and gain muscle at the same time, achieving what is often referred to as ‘body recomposition’. This change is due to the combination of a calorie deficit to reduce fat stores alongside a training plan that signals to the body to retain muscle. Because most of my clients are new or intermediate to resistance training or have not trained to the same intensity as my programs, many increase their level of muscle mass alongside losing fat.
  • How many times a week should I work out?
    This depends on how many times a week you like to train, how much time you have available and your goal. For the vast majority of clients, two to three weekly sessions is the sweet spot, as this allows us to target each muscle group two to three times, which is optimal for muscle gain as this allows us to accumulate sufficient training volume to stimulate change.
  • What kind of meals will I be eating?
    This depends on your goal, preferences and lifestyle. In most cases, we encourage clients to obtain most of their food intake from high-quality, single-ingredient sources, such as lean meats for sources of protein, lots of green fibrous vegetables and healthy fats, like nuts, avocado or olive oil. This is because such foods not only improve multiple health markers, such as blood pressure, cholesterol, and insulin sensitivity, they also enhance satiety, energy levels, hormonal health and nearly every other physiological process. However, I also appreciate that my clients are not robots and that they have lives. This is why I work with each client as an individual with unique commitments. While some sacrifice may be necessary to achieve your goal, I will work with you to find solutions and strategies that work for you.
  • What should I do after a 12-week transformation program?
    This completely depends on your starting point. If, for instance, you start at a relatively low level of body fat (anywhere between 15-20% for men or 20-25% for women), you may want to continue your training in a muscle building or maintenance phase, where you set performance and physique goals. If you start with more weight to lose, 12 weeks may not be enough time to reach a healthy body composition. In this case, you may need to continue your training until you reach your goal.
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