HOME WORKOUT PLANS AVAILABLE

|    COVID-19

TRAINING &
NUTRITION PLANS
WITH TEAM SHREDDED FOR LIFE™
Brian DeCosta
Trainer & Professional Natural Bodybuilder
  • PAYING A TRAINER $1,000 +
  • ​BUYING EBOOKS, COOKIE-CUTTER PDF PLANS & CHALLENGES
  • ​JOINING AN ACTUAL TRAINING & NUTRITION PROGRAM WITH ACCOUNTABILITY
  • MOVING FROM "MOTIVATION" TO EXECUTION
YOU'RE ONE PROGRAM AWAY.
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.

HOME PLANS AVAILABLE | 50% OFF

USE CODE 'COVID' FOR 50% OFF YOUR FIRST MONTH

  • PAYING A TRAINER $1,000 +
  • ​BUYING EBOOKS, COOKIE-CUTTER PDF PLANS & CHALLENGES
  • ​JOINING AN ACTUAL TRAINING & NUTRITION PROGRAM WITH ACCOUNTABILITY
  • MOVING FROM "MOTIVATION" TO EXECUTION
Brian DeCosta
Trainer & Professional Natural Bodybuilder
YOU'RE ONE PROGRAM AWAY.
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
HOW IT WORKS
  • SIGN UP: Click "BEGIN NOW"
  • ​COMPLETE INTERVIEW: Tell me about you, your goals, and other important information. (Ex. How you like to train and eat.)
  • ​BEGIN NOW: You'll gain access right away. Please allow 24 hours for me to build your custom plan based on your wishes, and deliver to you on the Shredded For Life Mobile App.
HOW IT WORKS
  • SIGN UP: Click BEGIN
  • ​COMPLETE INTERVIEW: Tell me about you, your goals, and other important information.
  • ​BEGIN NOW: You'll gain access right away.
Please allow up to 24 hours for me to build your custom plan based on your wishes, and deliver to you on the Shredded For Life Mobile App.
TRAINING
NEW LAUNCH for January 2020
LOSE FAT & GAIN MUSCLE
SHRED MAN
Hypertrophy
(16 Weeks)
GAIN STRENGTH & SIZE
BUILD MAN
(Strength & Hypertrophy)
(16 Weeks)
  • ​BEGINNER TO ADVANCED
  • ​3 TO 6 DAYS PER WEEK
  • ​CARDIO & ABS INCLUDED
  • ​SHRED WOMAN & BUILD WOMAN AVAILABLE
TRAINING
  • ​BEGINNER TO ADVANCED
  • ​3 TO 6 DAYS PER WEEK
  • ​CARDIO & ABS INCLUDED
COVID-19 UPDATE
First... I hope you and your loved ones are doing well physically and mentally.

Second... my coaches and I have never claimed to be motivators and/or inspirers. We believe motivation solves itself with the proper education. In this unforeseen time of challenge, we are here with you to provide guidance on how you can maintain a realistic training and nutrition regimen. Even if you're limited on equipment and food options.
Use code 'COVID' for 50% off your first month.
We are in the same boat as you, and will make it work. Period.
THE BUILD MAN PROGRAM
GAIN STRENGTH & SIZE
  • ​16 WEEKS
THE SHRED MAN PROGRAM
LOSE FAT & GAIN MUSCLE
  • ​16 WEEKS
BUILD WOMAN & SHRED WOMAN AVAILABLE
NUTRITION
NUTRITION
  • PROFESSIONAL: Meal Plans Built By Our Registered Dietician
  • GENDER: Men and Women
  • ​GOAL: Fat Loss and Muscle Gain
  • ​MEAL PLAN: Custom Plan (Full Meal Breakdowns with Calories & Macros)
  • ​MACROS: Custom Calorie and Macro Goals (So You Can Eat How You Want)
  • PROFESSIONAL: Meal Plans Built By Our Registered Dietician & Nutritionist
  • GENDER: Men and Women
  • ​GOAL: Fat Loss and Muscle Gain
  • ​MEAL PLAN: Custom Plan (Full Meal Breakdowns with Calories & Macros)
  • ​MACROS: Custom Calorie and Macro Goals (So You Can Eat How You Want)
PLANS INCLUDE: Balanced Nutrition, Protein Focused, Keto-Protein Focused, Gluten Free, Lactose Free, Paleo, Low Glycemic, Vegetarian, Vegan, Anti-Inflammatory, Mediterranean, Carb Focused, Gluten/Lactose/Soy Free, Teen Friendly
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
Team Shredded for Life Transformations
Zion M, 24
90lbs of Fat Loss (240lbs to 151lbs), Muscle & Strength Gain
"This is when I began my coaching with @briandecosta & @tembytraining ! I have sat down and reflected on something I think people want to do and something I wish I did. When I started my weight loss, I didn’t share the 240 pound stage, I didn’t share the 205 pound stage of my life, I was constantly afraid that I would appear to fat. I was telling myself I couldn’t post my physique, my progress, etc until I was done. I thought I had to be ready. The truth is, the entire 3.5 years it has taken me to get here should have been shared. I encourage you to share where you are right now! The journey it takes to get here is where the real reward is. The end of this journey is SO SMALL in time, literally days compared to the months or years it takes you to reach your goal. I encourage you to share your progress. Share where you are at. Be proud of the work you put in to get where you are NOW..."

"Your story, your progress, your life is exactly what someone may need, even with thousands of people out there... There’s only ONE YOU! Expression is freedom. Share your journey! ❤️"
Zion M, 24
90lbs of Fat Loss (240lbs to 151lbs), Muscle & Strength Gain
"This is when I began my coaching with @briandecosta ! Thank you! I was afraid to share my starting point, but I'm glad I did. There’s only ONE YOU! Expression is freedom. Thank you!"

Olympia Z, 26

20lbs Fat Loss, 5lb Muscle Gain.
“I cannot believe my 12 weeks are up, I actually cried. This has been an amazing program and exactly what i needed to jumpstart this lifestyle. I had just the right amount of guidance and an abundance of support. I cannot thank you enough for all of you help but you. For me this program was structured perfectly so honestly i don't think there was anything that could have been done differently.”

Nick L, 28

15lbs Muscle Gain, 5lbs Fat Loss
Coaches' Note: Nick’s goal in working with me is to maintain a physique that turns heads and to not feel mediocre in the gym anymore. In his own words, “I want to have the kind of physique that makes people say HOLY !$%*! Look at that yoked dude!” ...I’d say Nick is right about there. I shined the light, but he chose to walk the path.

Nick L, 28

15lbs muscle gain, 5lbs fat loss
Coaches' Note: When Nick and I first spoke back in February, it was clear to me he was eager for a change. He said he wanted to fall in love with training again, and get to the point he’s thrilled to wake up at 4:30AM and make training the best part of his day.Nick is a Project Coordinator and maintains a busy schedule.
We hit it off right away, as I come from the busy corporate world where it’s often difficult to find time. To start, we ran a muscle gain phase by introducing a caloric surplus, paired with a strength / lean gain program in the gym. We’ve thrown in a few mini-cuts here and there for vacation as well. We didn’t change much with Nick’s nutrition. We didn’t change much with his training. Just some slight adjustments that made all of the difference in the world. Nick trains for 6 to 8 hours per week.
Nick’s goal in working with me is to maintain a physique that turns heads and to not feel mediocre in the gym anymore. In his own words, “I want to have the kind of physique that makes people say HOLY !$%*! Look at that yoked dude!” ...I’d say Nick is right about there. I shined the light, but he chose to walk the path.

Client goals include...

  • TRANSFORMATION: Losing Fat & Gaining Muscle (Body Recomposition)
  • ​FAT LOSS: Prioritizing Fat Loss (Tone)
  • ​MUSCLE & STRENGTH GAIN: Gain Muscle Size and Strength (Size is Priority)
  • ​MUSCLE-SPECIFIC: Improve Abs, Arms, Chest, Back, Shoulders, Legs/Glutes
  • ​EXTREME FAT LOSS & WEIGHT GAIN
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
Team Shredded for Life Transformations
90 Pounds of Fat Loss (240 lbs to 151 lbs)
15 Pounds of Muscle Gain & 5 Pounds of Fat Loss
20 Pounds of Fat Loss & 5 Pounds of Muscle Gain

Nick L, 28

15lbs Muscle Gain, 5lbs Fat Loss
Coaches' Note: When Nick and I first spoke back in February, it was clear to me he was eager for a change. He said he wanted to fall in love with training again, and get to the point he’s thrilled to wake up at 4:30AM and make training the best part of his day.Nick is a Project Coordinator and maintains a busy schedule.
We hit it off right away, as I come from the busy corporate world where it’s often difficult to find time. To start, we ran a muscle gain phase by introducing a caloric surplus, paired with a strength / lean gain program in the gym. We’ve thrown in a few mini-cuts here and there for vacation as well. We didn’t change much with Nick’s nutrition. We didn’t change much with his training. Just some slight adjustments that made all of the difference in the world. Nick trains for 6 to 8 hours per week.
Nick’s goal in working with me is to maintain a physique that turns heads and to not feel mediocre in the gym anymore. In his own words, “I want to have the kind of physique that makes people say HOLY !$%*! Look at that yoked dude!” ...I’d say Nick is right about there. I shined the light, but he chose to walk the path.
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
What You Receive With Your 
Shredded for Life Program
What's Included:
Professional Guidance: Certified Precision Nutrition PN, Sports Nutrition Certified, UKSCA Foundations in Strength and Conditioning, 10 Years Experience including 1000+ Client Transformations, Education Based; Evidence-Based Protocols 

1. Custom Nutrition Plan

Delivered via the Shredded for Life App (All devices). Flexible meal plan and macronutrients (macros) 100% tailored to you and your goals created by me, alongside our Dietitian, and Nutritionist.

✅ Custom Nutrition Plan ($1,200 Value)

Delivered via the Shredded for Life App (All devices) and in PDF format. Flexible meal plan and macronutrients (macros) 100% tailored to you and your goals created by me, alongside our Dietitian, and Nutritionist. This includes the education to come along with why you're eating the way you are.

2. Custom Training Plan

Training plan delivered via the Shredded for Life App (All devices). 100% tailored to your goals and schedule created by me. This includes the education to come along with why you're training the way you are.

✅ Custom Training Plan ($1,200 Value)

4 Weeks up to 2 Years. Training plan delivered via the Shredded for Life App (All devices) and in PDF format per request. 100% tailored to your goals and schedule created by me. This includes the education to come along with why you're training the way you are.

3. Custom Supplementation List

You will be provided supplementation recommendations, guidance, and education based on your specific goals and where you are on your journey. Supplementation is needlessly overcomplicated in 2019. We keep it simple, yet thorough.

4. 100+ Education Videos

We believe creating lasting change has a lot to do with understanding why you're doing what you're doing. As a client, you gain access to 100+ professional video trainings covering Nutrition, Training, Supplementation, and Mindset.

5. Exclusive SFL Community

Many clients tell me this is their favorite part of the journey. You'll immediately gain access to the most motivating and inspiring Members-Only Community on the internet, where you'll be able to connect with others achieving their goals alongside you.

6. Live Video Trainings

I (Brian) do several live video trainings per week in the exclusive Shredded for Life Facebook Community with the intention of answering your questions, educating you, keeping you engaged, and keeping the passion for your goal body top of mind.

✅ Exclusive Shredded for Life™ App

Your Training and Nutrition plan will be administered via my Members Only App. You'll be able to track your workouts, nutrition, progress photos, and measurements to see how you transform over time. (NOTE: I'll send you via a link once you sign up (It's privately listed). Available on iTunes and Google Play Stores (iPhone & Android). PDF copies of your plan are available at request.)

✅ Custom Supplementation List ($500 Value)

You will be provided supplementation recommendations, guidance, and education based on your specific goals and where you are on your journey. Supplementation is needlessly overcomplicated in 2019. While is it possible to create a radical transformation without any supplements, there are those supplement staples that are scientifically proven to aid in the process.

✅ Exclusive SFL™ Facebook Community

You'll immediately gain access to the most motivating and inspiring Members-Only Facebook Community on the internet, where you'll be able to connect with others achieving alongside you. Many clients tell me this is their favorite part of their program. No grandmas complaining about politics here!

7. Exclusive Shredded for Life™ App

Your Training and Nutrition plan will be administered via my Members Only App. You'll be able to track your workouts, nutrition, progress photos, and measurements to see how you transform over time. (NOTE: I'll send you via a link once you sign up (It's privately listed). Available on iTunes and Google Play Stores (iPhone & Android).

✅ Daily Video Trainings ($1,000 Value)

Every single day, I will be doing a mini-training in the exclusive Shredded for Life Facebook Community with the intention of educating you, keeping you engaged, and keeping the passion for your goal body top of mind. As the quote goes, I always say to my clients: "Give a man a fish, feed him for a day. Teach a man to fish, feed him for a lifetime. If you're with me for longer than a year, it's simply because you enjoy your programming this community that much. You'll have the tools you need to succeed way before that point comes."

7. 24/7 Access via Email

Fast answers for any important, private questions that may arise for you, so you can get the best results possible. A big complaint I often see about other programs is the lack of availability from the coach.

✅ 24/7 Access via Email ($500 Value)

Fast answers for any important questions that may arise for you, so you can get the best results possible. A big complaint I often see about other programs is the lack of availability from the coach. We don't believe this is fair treatment for the client who often pays a considerable amount for the guidance from a professional.

Chelsea W, 29

40lbs Fat Loss, Muscle & Strength Increase
"I am just really happy with how this program went and extremely grateful for both the tough challenges and the good days. I am also SUPER grateful for the time and attention you've given me along with just always being motivating and encouraging for me :) Having support like this makes everything that much easier and gives you the energy and excitement to keep moving forward. I never fully understood how a body recomp works until now and I am more than grateful for this experience because of the lessons it has taught me and even more grateful to have a BOMB coach in my corner the whole way through! :)"

Chelsea W, 29

40lbs fat loss, muscle & strength increase
"I am just really happy with how this program went and extremely grateful for both the tough challenges and the good days. I am also SUPER grateful for the time and attention you've given me along with just always being motivating and encouraging for me :) Having support like this makes everything that much easier and gives you the energy and excitement to keep moving forward. This experience has opened my eyes up to learning more about what my body particularly needs and how I can work with it and not against it. I have also thrown out the idea of having an "end point" when it comes to my goals. I feel that when I focus too much on meeting a time sensitive goal when it comes to my body, it can put me in a negative head space that does more self sabotaging than good. I never fully understood how a body recomp works until now and I am more than grateful for this experience because of the lessons it has taught me and even more grateful to have a BOMB coach in my corner the whole way through! :)"

Patrick L, 33

15lbs Muscle Gain
Coaches' Note: Patrick reached out to us because he felt stuck and confused from information overload online. When asked what he wanted… To put it in his own words, he said "Honestly, I just hope to feel proud. As I mentioned on our call I think you can really help me increase my muscle mass and nutritional knowledge overall. And so we got to work.
Patrick was able to gain 15 pounds of muscle throughout his 12 weeks with us, and is still continuing to put in the work and transform his physique! Patrick is a great example of grit, hard work, focus, and the “no excuses” mentality.

Matt F, 27

“Working with Brian has been an amazing experience.
I gained 5 lbs of lean mass in just 10 weeks. He also helped me bust through the plateau that I was at for a long time. My deadlift went from 335 lbs to 385 lbs, my squat went from 275 lbs to 315 lbs, and my bench went from 195 lbs to 215 lbs. These numbers are still rising and my potential for growth is now sky high. I can't thank him enough for helping me get through this plateau and it's so exciting to see a new ceiling of potential for the first time in a long time! I still don't feel like a plateau is coming anytime soon.
If you get the chance to work with him, don't hesitate. You won't regret it. His results are no joke."

Sherica H, 22

70lbs Fat Loss (205lbs to 135lbs)
“I came to Brian looking to gain muscle, maintain a leaner look, and obtain some structure with fitting a fitness routine into my busy week. I’ve tried crash diets before in the past, but they’ve never worked for me. Working with Brian not only helped me transform, but taught me more about training, nutrition and given me more awareness surrounding what it takes to achieve and keep my physique goals in the future. I’m very pleased with how we communicated throughout our time working together – I felt completely supported and he always cheered me on. I would recommend Brian's programs to anyone who is looking to get in better shape and learn what it takes to do so!”
Some client words from Weekly Check-ins 👇
How Does $28/Month Training & Nutrition Programming + Coaching Really Exist?
You're not alone if you're asking yourself this, as it's a good question. If this was 2 short years ago, this would have been too good to be true...

However, technology evolves, and it's now possible for coaches to provide an excellent programming and coaching experience to our clients for a fraction of what it would cost in the recent past.

The price to receive a service at the level offered here used to be $200/mo or higher (sometimes much higher), and because this technology did not exist at the time...

I would also charge clients $200+ per month, as it would take a significant amount of my time to set up each client with the proper plan to get them amazing results.
In short, the value you're receiving with Shredded for Life for what you're paying has set a new standard for the online fitness coaching community.

I (Brian, writing this) set you up with the proper plan. I do not have an assistant coach do this.

You no longer have to pay a coach $1,000+ for a premium fitness plan and coaching experience or buy another low-cost cookie-cutter fitness eBook or plan.
Here's What You Get With Your 
Shredded for Life Program:
What You Receive

✅ Custom Nutrition Plan ($1,200 Value)

Delivered via the Shredded for Life App (All devices) and in PDF format. Flexible meal plan and macronutrients (macros) 100% tailored to you and your goals created by me, alongside our Dietitian, and Nutritionist. This includes the education to come along with why you're eating the way you are.

✅ Custom Training Plan ($1,200 Value)

4 Weeks up to 2 Years. Training plan delivered via the Shredded for Life App (All devices) and in PDF format per request. 100% tailored to your goals and schedule created by me. This includes the education to come along with why you're training the way you are.

✅ Exclusive Shredded for Life™ App

Your Training and Nutrition plan will be administered via my Members Only App. You'll be able to track your workouts, nutrition, progress photos, and measurements to see how you transform over time. (NOTE: I'll send you via a link once you sign up (It's privately listed). Available on iTunes and Google Play Stores (iPhone & Android). PDF copies of your plan are available at request.)

✅ Custom Supplementation List ($500 Value)

You will be provided supplementation recommendations, guidance, and education based on your specific goals and where you are on your journey. Supplementation is needlessly overcomplicated in 2019. While is it possible to create a radical transformation without any supplements, there are those supplement staples that are scientifically proven to aid in the process.

✅ Exclusive SFL™ Facebook Community

You'll immediately gain access to the most motivating and inspiring Members-Only Facebook Community on the internet, where you'll be able to connect with others achieving alongside you. Many clients tell me this is their favorite part of their program. No grandmas complaining about politics here!

✅ Daily Video Trainings ($1,000 Value)

Every single day, I will be doing a mini-training in the exclusive Shredded for Life Facebook Community with the intention of educating you, keeping you engaged, and keeping the passion for your goal body top of mind. As the quote goes, I always say to my clients: if you're with me for longer than a year, it's simply because you enjoy your programming this community that much.

✅ 24/7 Access via Email ($500 Value)

Fast answers for any important questions that may arise for you, so you can get the best results possible. A big complaint I often see about other programs is the lack of availability from the coach. We don't believe this is fair treatment for the client who often pays a considerable amount for the guidance from a professional.

Chelsea W, 29

40lbs Fat Loss, Muscle & Strength Increase
"I am just really happy with how this program went and extremely grateful for both the tough challenges and the good days. I am also SUPER grateful for the time and attention you've given me along with just always being motivating and encouraging for me :) Having support like this makes everything that much easier and gives you the energy and excitement to keep moving forward. This experience has opened my eyes up to learning more about what my body particularly needs and how I can work with it and not against it. I have also thrown out the idea of having an "end point" when it comes to my goals. I feel that when I focus too much on meeting a time sensitive goal when it comes to my body, it can put me in a negative head space that does more self sabotaging than good. I never fully understood how a body recomp works until now and I am more than grateful for this experience because of the lessons it has taught me and even more grateful to have a BOMB coach in my corner the whole way through! :)"

40 Pounds of Fat Loss
15 Pounds of Muscle Gain
70 Pounds of Fat Loss (205 lbs to 135 lbs)

Patrick L, 33

15lbs Muscle Gain
Coaches' Note: Patrick reached out to us because he felt stuck and confused from information overload online. When asked what he wanted… To put it in his own words, he said "Honestly, I just hope to feel proud. As I mentioned on our call I think you can really help me increase my muscle mass and nutritional knowledge overall. I would love to have an additional 20lbs of lean mass but not sure how realistic that is. I am willing to do the work and I want to train smart towards my goals with your coaching. Going through a move and late hours at work has made working out a struggle but it's time to stop making excuses” And so we got to work.

Patrick was able to gain 15 pounds of muscle throughout his 12 weeks with us, and is still continuing to put in the work and transform his physique! Patrick is a great example of grit, hard work, focus, and the “no excuses” mentality.
Who This Is Best For
FOR:
  • Men & Women Ages 18+
  • Any Experience Level
  • ​Busy Schedules
  • Ready to Be Fully Committed & Leave the Past Behind
  • ​Ready to Start a New Chapter & Ditch Excuses
NOT FOR:
  • Sport-Specific Coaching (like football, tennis, etc.)
  • Talkers with No Action to Back It Up
  • Complainers
  • ​Excuse Makers
  • ​Satisfied With Where You Are Currently
Hundreds of others have forged their dream body using our programs.
Are you ready to be next?
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
Your Dashboard
eBooks
PDF Plans
The Shredded for Life™ App
The New Standard for Online Training and Nutrition Coaching.
Your Training Program
An Example Workout
Workout Notes
Track Your Progress
I'll Message You Updates
Our Coaching Pillars
  • STRATEGY: We determine the specific strategy to get you where you want to be from a nutrition and training perspective.
  • MINDSET: A perfect plan on paper is not perfect if you're not in the right headspace to take action. We rip out self-sabotaging mindsets like weeds.
  • ACCOUNTABILITY: We take action when we have another person holding us accountable. That's where we come in.
Our Core Beliefs & Values
  • SUSTAINABLE: We believe your fitness journey gets to be flexible, realistic, and enjoyable so you don't have to rely on sheer willpower forever.
  • FUN: We believe your transformation gets to be a fun process. While it requires self-discipline, the truth is there are many ways to attain your goals and the only way to get there is to enjoy the process.
  • LEADERSHIP: We believe in leading by example from the front, and in turn showing you how to be the leader of your life.
My name is Brian DeCosta and I love helping men and women lose fat, gain muscle, and become Shredded for Life. I'm a Professional Natural Bodybuilder and Personal Trainer.

My fitness journey began over a decade ago, graduating high school at a skinny 149 pounds. After several years of struggling to find the right information, even developing an eating disorder, I dove even deeper into studying what works and what doesn't.

After graduating from West Virginia University with dual degrees, I entered the corporate workforce for 5 years, until I experienced a near fatal car accident and decided to go ALL IN on my passion for fitness and serving others.

I live with one simple mission - to empower others, help individuals find the best version of themselves, and fearlessly pursue anything that sets their soul on fire.
How Does $4.90/Week Training & Nutrition Programming + Coaching Really Exist?
You're not alone if you're asking yourself this, as it's a good question. If this was 2 short years ago, this would have been too good to be true...
However, technology evolves, and it's now possible for coaches to provide an excellent programming and coaching experience to our clients for a fraction of what it would cost in the recent past.

The price to receive a service at the level offered here used to be $200/mo or higher (sometimes much higher), and because this technology did not exist at the time...

I would also charge clients $200+ per month, as it would take a significant amount of my time to set up each client with the proper plan to get them amazing results.
In short, the value you're receiving with Shredded for Life for what you're paying has set a new standard for the online fitness coaching community.

I (Brian, writing this) set you up with the proper plan. I do not have an assistant coach do this.

You no longer have to pay a coach $1,000+ for a premium fitness plan and coaching experience or buy another low-cost cookie-cutter fitness eBook or plan.
Who This Is Best For
FOR:
  • Men & Women Ages 18+
  • Any Experience Level
  • ​Busy Schedules
  • Ready to Be Fully Committed & Leave the Past Behind
  • ​Ready to Start a New Chapter & Ditch Excuses
NOT FOR:
  • Sport-Specific Coaching (like football, tennis, etc.)
  • Talkers with No Action to Back It Up
  • Complainers
  • ​Excuse Makers
  • ​Satisfied With Where You Are Currently
Hundreds of others have forged their dream body using our programs.
Are you ready to be next?
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.
eBooks
PDF Plans
The Shredded for Life™ App
Your Dashboard & Training Program
The New Standard for Online Training and Nutrition Coaching.
My name is Brian DeCosta and I love helping men and women lose fat, gain muscle, and become Shredded for Life. I'm a Professional Natural Bodybuilder and Personal Trainer.
$28/Month
Recurring monthly billing. Cancel anytime.
Save 30%
$255/Year
Recurring yearly billing. Cancel anytime.

Frequently Asked Questions (FAQ):
What if I want to GAIN muscle and size... is this for me? Who EXACTLY is the Shredded for Life™ Program / Challenge for?
This program is for ANYONE (beginner, intermediate, advanced) who is ready for a new chapter and to begin a new journey towards a better body and overall wellness routine, once and for all. Myself, along with my team, are experts in both fat loss AND muscle gain, so if you are obese and looking to drastically reduce your body fat percentage, we’ve got you covered. If you are skinny and looking to gain lean muscle mass, we’ll handle it (Even though you’ll do the work 😉). If you have strength-gain specific goals, we’ve got you as well. As coaches, we will meet YOU where you are currently and guide you properly towards your goals. NOTE: This program is NOT for physique or power-lifting competitors.
What if I want to GAIN muscle and size... is this for me? Who EXACTLY is the Shredded for Life™ Program / Challenge for?
This program is for ANYONE (beginner, intermediate, advanced) who is ready for a new chapter and to begin a new journey towards a better body and overall wellness routine, once and for all. Myself, along with my team, are experts in both fat loss AND muscle gain, so if you are obese and looking to drastically reduce your body fat percentage, we’ve got you covered. If you are skinny and looking to gain lean muscle mass, we’ll handle it (Even though you’ll do the work 😉). If you have strength-gain specific goals, we’ve got you as well. As coaches, we will meet YOU where you are currently and guide you properly towards your goals. NOTE: This program is NOT for physique or power-lifting competitors.
Can I join if I don't live in the United States?
Yes. Any one from any country can join.
Can I join if I don't live in the United States?
Yes. Any one from any country can join.
What if I'm vegan? What if I have food intolerances? Will you cater to me?
My intention is to meet you where YOU are with your nutrition. That's why I work with a dietician and nutritionist to build your nutrition plan based on your preferences. If you're vegan, you will receive a vegan nutrition protocol where you can eat in a way to get to your goals without compromising your food preferences (Ex. making sure you're getting enough protein). If you have food intolerances, those foods will not be included on your plan. However you prefer it eat, we'll make it happen.
What if I'm vegan? What if I have food intolerances? Will you cater to me?
My intention is to meet you where YOU are with your nutrition. That's why I work with a dietician and nutritionist to build your nutrition plan based on your preferences. If you're vegan, you will receive a vegan nutrition protocol where you can eat in a way to get to your goals without compromising your food preferences (Ex. making sure you're getting enough protein). If you have food intolerances, those foods will not be included on your plan. However you prefer it eat, we'll make it happen.
What if I have travel plans during the program, like vacation, or I just travel a lot due to work?
No worries. Because this is a 1-on-1 coaching program, we will work with you to ensure you will stay on track no matter where you’re going in the world. Many of our past clients travel a lot for work, so we'll be sure to set you up with training and nutrition that will fit your current situation, even if that means bodyweight only hotel room workouts! We make it work. Period.
What if I have travel plans during the program, like vacation, or I just travel a lot due to work?
No worries. Because this is a 1-on-1 coaching program, we will work with you to ensure you will stay on track no matter where you’re going in the world. Many of our past clients travel a lot for work, so we'll be sure to set you up with training and nutrition that will fit your current situation, even if that means bodyweight only hotel room workouts! We make it work. Period.
What if I have an injury? Can I still join this program?
The answer depends on the person and the specific injury, but if you've been cleared by a professional to partake in physical activity, we will work with you so you can make progress while avoiding further injury. The truth is... fat loss is something that can happen regardless of a back, shoulder, or knee injury.
When does the program start and finish?
The dates are above on this page! Scroll up.
Will I have access to Brian during the program?
100% access. As the creator of this program, I will be leading all of the video calls, doing all of the daily live trainings, reviewing your weekly check-ins, and answering all of your questions. Even though I have full trust in my assistant coaches, you will NOT be passed off to them without hearing from me directly. You have TWO coaches in this program.
What if I have an injury? Can I still join this program?
The answer depends on the person and the specific injury, but if you've been cleared by a professional to partake in physical activity, we will work with you so you can make progress while avoiding further injury. The truth is... fat loss is something that can happen regardless of a back, shoulder, or knee injury.
When does the program start and finish?
The dates are listed above! Scroll up.
Will I have access to Brian during the program?
100% access. As the creator of this program, I will be leading all of the video calls, doing all of the daily live trainings, reviewing your weekly check-ins, and answering all of your questions. Even though I have full trust in my assistant coaches, you will NOT be passed off to them without hearing from me directly. You have TWO coaches in this program.
How many people will be in this program? Is this really exclusive?
While I do work with a Top-Ranked coaching team, who you will meet in the Program, we do not have the capacity to work with everybody. We have a specific, exclusive number of new clients we are committed to working with during this program and will shut down enrollment early if need be. The earlier you take action, the better. If you are ready for change, I don’t want you to sit and “think about it” for a week, then come back to join, and we’re closed.
How many people will be in this program? Is this really exclusive?
While I do work with a Top-Ranked coaching team, who you will meet in the Program, we do not have the capacity to work with everybody. We have a specific, exclusive number of new clients we are committed to working with during this program and will shut down enrollment early if need be. The earlier you take action, the better. If you are ready for change, I don’t want you to sit and “think about it” for a week, then come back to join, and we’re closed.
How custom will my plan be?
As someone who has personally worked with online fitness coaches who administer one-size-fits-all "cookie-cutter" plans, I understand the fear of signing up for something that truly is NOT custom. No one client will have the same plan as another client. Every person is starting somewhere different on their journey, and have different goals.
How custom will my plan be?
As someone who has personally worked with online fitness coaches who administer one-size-fits-all "cookie-cutter" plans, I understand the fear of signing up for something that truly is NOT custom. No one client will have the same plan as another client. Every person is starting somewhere different on their journey, and have different goals.
What if my plan is not enjoyable for me and/or not creating the results I'm looking for?
We believe the journey to a body you're proud of gets to be a fun experience. Based on your Client On-Boarding Interview, we will give you a plan that fits your wishes (ex. training Full Body workouts 3 days per week and eating vegetarian), however, if you give your initial plan a valiant effort and still are not enjoying it, we will re-work your plan to fit your preferences.
What if my plan is not enjoyable for me and/or not creating the results I'm looking for?
We believe the journey to a body you're proud of gets to be a fun experience. Based on your Client On-Boarding Interview, we will give you a plan that fits your wishes (ex. training Full Body workouts 3 days per week and eating vegetarian), however, if you give your initial plan a valiant effort and still are not enjoying it, we will re-work your plan to fit your preferences.
I'm a beginner and questioning whether I'm ready for this. I'm worried this will be too hard and I may be out of my league... I'm a bit intimidated... is this program for me?
Do not worry! Even if you have never been to the gym and don't understand what a calorie is, we will be able to meet you where YOU are and educate you. While there will be individuals in this program who have great bodies and are already regimented, there there will also be beginners just like you.
I'm a beginner and questioning whether I'm ready for this. I'm worried this will be too hard and I may be out of my league... I'm a bit intimidated... is this program for me?
Do not worry! Even if you have never been to the gym and don't understand what a calorie is, we will be able to meet you where YOU are and educate you. While there will be individuals in this program who have great bodies and are already regimented, there there will also be beginners just like you.
How involved do I have to be in the community and on video? I mostly like to keep to myself and consider myself more of a private person.
You can be as involved as you would like. If you prefer to keep your coaching private between us, we will do that. So long as you are satisfied and seeing the results show up that you signed up for, that's all that matters to us.
How involved do I have to be in the community and on video? I mostly like to keep to myself and consider myself more of a private person.
You can be as involved as you would like. If you prefer to keep your coaching private between us, we will do that. So long as you are satisfied and seeing the results show up that you signed up for, that's all that matters to us.
Why is the program 12 weeks? What happens after the 12 weeks? What if I want to be coached longer than 12 weeks?
We do not believe in quick fixes when it comes to your health. Through experience, we've found anything less than 12 weeks is simply not enough time for us to create lasting change and habits shifts. Those who join this Shredded for Life 12-Week Program and remain committed throughout its duration will be extended an opportunity to continue their journey with us after the initial 12 weeks.
Why is the program 12 weeks? What happens after the 12 weeks? What if I want to be coached longer than 12 weeks?
We do not believe in quick fixes when it comes to your health. Through experience, we've found anything less than 12 weeks is simply not enough time for us to create lasting change and habits shifts. Those who join this Shredded for Life 12-Week Program and remain committed throughout its duration will be extended an opportunity to continue their journey with us after the initial 12 weeks.
I'm on board, but now is not the right time. When will this program be offered again?
What will be different then versus now? A question to ask yourself...
Due to the exclusivity of this offer, we have not yet determined when this opportunity will be offered again. I’m sure you can understand, our priority after we close enrollment is to show up powerfully for our excited new team of clients. Our next offering is positioned sometime in the next 3-6 months.
I'm on board, but now is not the right time. When will this program be offered again?
What will be different then versus now? A question to ask yourself...
Due to the exclusivity of this offer, we have not yet determined when this opportunity will be offered again. I’m sure you can understand, our priority after we close enrollment is to show up powerfully for our excited new team of clients. Our next offering is positioned sometime in the next 3-6 months.
Still have questions? Email hello@briandecosta.com
Frequently Asked Questions (FAQ):

Should I sign up for monthly or yearly coaching?

Monthly ($7/wk) and yearly ($4.90/wk) coaching are the same; the length of time is the only differentiator. Monthly coaching is a $28 USD charge once per month. Yearly coaching is a $255 USD charge once per year; you save 30% by signing up for yearly. For reference, our Programs are often 16 weeks in length. (NOTE: You have the ability to cancel at any time through our platform and will still keep access through the date you paid.)

Does SFL Coaching cover both training and nutrition?

Yes. You receive a (1) full training program and (2) nutrition program. We do not offer "training only" and "nutrition only" options, however you can choose to not use the training plan if you are only seeking nutrition coaching, and vice versa (As an example).

Does SFL Coaching include weekly one-on-one check-ins?

No, however between the 100+ education videos and our private community to ask questions and share progress, most clients tell us weekly check-ins simply aren't needed. If you desire check-ins, this option is available after you sign up.

What training program should I start?

The Build Man Program is for men looking to gain strength and muscle. The Shred Man Program is for men looking to lose fat and gain muscle. Based on your interview after you sign up, we will place you in the appropriate program. You have the ability to change programs at any time.

How is my nutrition program chosen for me?

Your nutrition program includes a (1) Meal Plan and (2) Calorie and Macronutrient (Protein, Carb, Fat) Goals. Based on your interview after you sign up, we will create your plan for you. You have the ability to ask for changes at any time.

I prescribe to a specific eating philosophy. Will you cater to me? (Ex. Vegetarian, Keto, etc.)

Yes. Our Meal Plans include Protein Focused, Keto-Protein Focused, Gluten Free, Lactose Free, Paleo, Low Glycemic, Vegetarian, Vegan, Anti-Inflammatory, Mediterranean, Carb Focused, Gluten/Lactose/Soy Free, and Teen Friendly.

Can I join if I don't live in the United States?

Yes. Any one from any country can join.

Do you coach women as well?

Yes! At the time of this writing (September 2019), roughly 30% of our clients are female. The Build Woman Program and The Shred Woman Program are enjoyed by many.

What if I have an injury? Can I still join this program?

The answer depends on the person and the specific injury, but if you've been cleared by a professional to partake in physical activity, we will work with you so you can make progress while avoiding further injury. The truth is... fat loss is something that can happen regardless of a back, shoulder, or knee injury.

Will I have access to Brian during the program?

Yes. As the creator of SFL Coaching, I'll be available on a daily basis in our Private Community, answering all of your questions in conjunction with my assistant coaches Andy and Chad.

What if my plan is not enjoyable for me and/or not creating the results I'm looking for?

We believe the journey to a body you're proud of gets to be a fun experience. If you give your initial plan a valiant effort and still are not enjoying it, we will give you a new plan to fit your preferences.

I'm a beginner and questioning whether I'm ready for this. I'm worried this will be too hard and I may be out of my league... I'm a bit intimidated... is this program for me?

Do not worry! Even if you have never been to the gym and don't understand what a calorie is, we will be able to meet you where YOU are and educate you. While there will be individuals in this program who have great bodies and are already regimented, there there will also be beginners just like you.

You shared most programs at 16 weeks in length. What happens after the 16 weeks? What if I want to be coached longer than 16 weeks?

We do not believe in quick fixes when it comes to your health. Through experience, we've found anything less than 16 weeks is simply not enough time for us to create lasting change and habits shifts. After your 16 week program, you can join the next level of your program, switch to another program completely, or repeat the program. We will provide guidance on the decision that's appropriate for you.

What if I want to cancel?

Sometimes things come up and it's just not the right time. You have the ability to cancel at any time through our platform and will still keep access through the date you paid. (Ex. You signed up for yearly coaching on January 1, 2020 and cancel on February 1, 2020, you still have access through December 31, 2020 - the date through which you paid).
Need help? support@shreddedforlife.com
*Individual Results may vary, and testimonials are not claimed to represent typical results. All testimonials are from real men and/or women, and may not reflect the typical purchaser’s experience, and are not intended to represent or guarantee that everyone will achieve the same or similar results. Each individual has unique experiences, exercise habits, eating habits, and applies the information in a different way. Thus, the experiences that we share from other people may not reflect the typical users’ experience. However, these results are meant as a showcase of what the best, most motivated users have achieved. In addition, you assume certain risks inherent in exercise and nutrition programs by using this system. You should not begin the program if you have a physical condition that makes intense exercise dangerous. In addition, Our Programs require you to follow an eating plan and at times restrict the amount of calories you consume. You should not begin this eating plan if you have physical or psychological issues which make fat loss dangerous. ShreddedForLife.com / Shredded For Life Programs are an educational service that provides general health information. Brian is not a doctor, and his advice is not a substitute for medical advice. Please consult a physician before beginning any exercise or diet program.
FDA LEGAL DISCLAIMER: The statements made on this website (ShreddedForLife.com) have not been evaluated by the Food & Drug Administration. The FDA only evaluates foods and drugs, not supplements and fitness programs like these products. These products are not intended to diagnose, prevent, treat, or cure any disease. 

FTC LEGAL DISCLAIMER: Results are atypical, and your results may vary. Testimonials are not purported to be typical results, and your weight loss, if any, may vary. Please see our full FTC Legal Disclaimer for a comprehensive disclaimer of risks of use, typical results, testimonials, and other legal items. **CLICK HERE TO READ FULL DISCLAIMER AND TERMS**

GENERALLY EXPECTED RESULTS FROM OUR PROGRAMS AND OTHER PRODUCTS: Although our products are intended to be fully implemented, and we work hard to ensure it's easy to do so, the typical user of virtually all education products treats them in much the same way they treat a book. The vast majority read or skim through it once, then do not implement the program or take any recommended action based. The results of our exercise methodology are intangible, and not measured in fat loss, muscle gain, abdominal definition, or other positive results of any kind. And even when consumers implement our product in full, more often than not they do not report increases in fat loss, muscle gain, abdominal definition, or other positive results of any kind. Reports of specific fat loss, muscle gain, abdominal definition, or any positive results of any kind should therefore be understood as the exception rather than the rule. Consumers who use our products can generally expect not to see any increase in fat loss, muscle gain, abdominal definition, or positive results of any kind. It is entirely possible you will gain fat, lose muscle, lose abdominal definition, and experience other negative outcomes as a result of the advice contained in our products.

TESTIMONIALS DISCLAIMER: Testimonials found at ShreddedForLife.com and/or from DeCosta Ventures, LLC are unverified results that have been forwarded to us by users of Shredded For Life programs, and may not reflect the typical purchaser's experience (as are described above,) may not apply to the average person and are not intended to represent or guarantee that anyone will achieve the same or similar results. If we have disclosed typical results based on information provided to us by a manufacturer or other reputable third party source, you should presume that the typical results as stated are more reliable than the testimonials and other examples found at ShreddedForLife.com. However, you should always perform due diligence and not take such results at face value. We are not responsible for any errors or omissions in typical results information supplied to us by manufacturers or other reputable third parties. If a product or service is new, you understand that it may not have been available for purchase long enough to provide an accurate results history. Again, it is possible that even with perfect use of the program, you will not achieve the results described in testimonials. They are meant to be a showcase of the best results the program has produced, and should not be taken as the results a typical user will get.  

RISKS OF PRODUCT USE: The website’s content is not a substitute for direct, personal, professional medical care and diagnosis. None of the diet plans or exercises (including products and services) mentioned at ShreddedForLife.com or from DeCosta Ventures, LLC should be performed or otherwise used without clearance from your physician or health care provider. The information contained within is not intended to provide specific physical or mental health advice, or any other advice whatsoever, for any individual and should not be relied upon in that regard. We are not medical professionals and nothing on this website should be misconstrued to mean otherwise. There may be risks associated with participating in activities mentioned on ShreddedForLife.com for people in poor health or with pre-existing physical or mental health conditions. Because these risks exist, you will not participate in such diet plans if you are in poor health or have a pre-existing mental or physical condition. If you choose to participate in these risks, you do so of your own free will and accord, knowingly and voluntarily assuming all risks associated with such dietary activities. These risks may also exist for those who are currently in good health right now.
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