Toi Koenes Live Update Member Page

Hi Toi

Welcome to your official live update member page. You won’t need to visit any other page to access your plan. You can open this page anywhere, at anytime.

How this works?

We set an initial plan, based on all the information you’ve given me so far. We work it. Analyse the results. Then change things as and when we need to. That’s why it’s a live update page. In short, we coach and train you, exactly the same way we would if we were face to face… Using FB messenger and this live update member page to do it.

Your workouts

It’s official routine time….

The following is the Aphrodite Butt Building routine. It’s an ‘advanced’ routine. This is the program that gets the most feedback in terms of triggering super butt results.

Trigger… Remember, that’s all these workouts do. Trigger results. The rest of the formula exists in the S-curve meal structure.

Again, we will get more advanced with the S-curve meal structure as the days/weeks pass. For now, just keep on eating until you feel content.

These workouts should force you to eat and sleep more. Which is what we want.

Anyway, here it is…

Aphrodite Butt Building < (3-4 times a week)

For your upper body days (Once or twice a week… You can choose from any of the videos on your upper body day(s)


The next thing you’re going to see is your first tailored daily exercises video. These are exercises that I chose for you specifically. It’s a short video, at around 2 minutes. But you’ll do this video in the morning or before you go to bed, everyday. Even on the days of your official ABB workouts above.


> It helps to boost results (Speed/Quality).

> It helps you stay on the fit wagon during hard times, when you can’t get a full workout in.

#1 Advanced bicycles variation

#2 Knee to elbow twist (Standing variation)

#3 High leg lifts variation

#4 Heavy clam (No ankle weights needed)

You have ankle weights right?

If so, this is what you’ll do…

> The first set of exercises with ankle weights on.

> The second set with ankle weights off.

So that’s 2 sets on each exercise once you’re done. Which should only take around 10 minutes.

Your nutrition plan 

The S-curve meal structure will feed your butt so that it grows and shrink your waist by avoiding certain foods at certain times. This is when the magic happens. The first month is the foundation. Even on months 2 and 3. So it’s important that we stick to the plan 100%. Because we need these habits to kick in, so that it boosts your results and sets you up for easier long term results.


Carbs (Fast & slow digesting) – Orange juice/Granola
Protein (Fast & slow digesting) – Whey/Egg whites
Fats (Mono/poly-saturated) – Yolk from eggs

Yup… You need all 5 at the start of the day.


Fast carbs spike your insulin (Fruit), which is 1 of 2 times of the day when it makes sense to do so

Slow carbs refeed you after a long fast (Sleep)

Slow proteins refeed you after a long fast and protect your S-curvish results throughout the day.

The fat helps to slow down digestion. It’s also 1 of 2 times of the day when you’re allowed to eat a lot fat. The other is lunch time.



Pre/Post workout

Fast protein and carbs – Whey/Fruit

Simples… You need energy and protein… Quickly, to improve the effectiveness of an S-curve workout.



Protein (Slow digesting) – Salmon
Fibrous carbs (Leafy greens) Asparagus
Slow carbs – Brown bread

It’s all about keeping your body ticking over at this point in the day.
Go carb up if you get hungry.


Fruit, seeds and nuts – Walnuts and raisins

It’s all about keeping satiety at bay so that you don’t crave for ice-cream and the like… Natural tasty fruit and good fat nuts to slow digestion FTW.


Slow protein – Chicken breast 
Slow carbs – Brown rice
Leafy greens – Broccoli

It’s time to feed the monster. Munch up for post workout gains. Munch up so that your gains are protected as you sleep.

Night food

Slow protein and some fat – Casein and left over fish

…To protect your muscles as you sleep.

– We don’t focus on calories or grams at all at this stage. Simply eat until you feel content. Food types are more important. The workouts will govern how hungry you’ll get. Hence…

– No fruits at night

> Here’s some S-curve meal ideas to play around with <

One thing you can do right now, is to send me the list of foods you have, from those meals that you have. I’ll then put them into your S-curve meal structure above.

Keep an eye on this… As I’ll be continuously be adding foods to this list.

Slow digesting protein

Chicken breast

Turkey breast

Casen (Supplement)

Lean meats

Egg whites

Salmon/Tilapia/Mackerel/Prawns/White tuna (All fish types)

Fast digesting protein

Whey protein

Non fat Greek yoghurt/Skyr yoghurt



Most beans (If the fat% is low)

Spirulina (Best added to a shake)

Slow digesting carbs

Brown rice/Wild rice


Oat meal/Muesli/Granola/Wheat cereals




Linseed bread/Rye bread/Ezekiel bread/Brown bread

Fast digesting carbs

All fruits (Go for liquid ones like oranges or watermelon. But bananas and pineapple rank high for this)

All greens (Parsley, asparagus, lettuce, broccoli, Kale)

High Mono/Poly fats

Fish oil/tablets

Egg yolk



Flaxseeds/Hemp seeds


The goal, is to get you used to the S-curve meal structure. It’s all about using those meals to create ideas for your own meals. We’ll dig deeper into the ‘food’ a little later on.

Future updates will appear below.