I've been living this lifestyle and mentoring people for years. This is how I actually coach, in app form: a plan built around your body, food you'll actually eat, and the structure to keep you on track for life. Sustainable and tailored around your schedule, not the other way round. And while we work together, along the way you'll not only learn the 'how', but also the 'why' behind it, so that eventually you'll become your own coach.
01 / BASELINE
A few quick numbers and the goal that's brought you here. This is the data the protocol is built on.
Whatever you pick here is what every screen uses: measurements, weigh-ins, and the loads on your training plan.
| A1 | Bench press RPE 7 | 4×5 | |
| A2 | Overhead press RPE 7 | 3×8 | |
| B1 | Incline DB press RPE 8 | 3×10 | |
| B2 | Weighted dips RPE 8 | 3×10 | |
| C | Cable triceps RPE 9 | 3×12 |
Yesterday: · 28-day trend:
3 L BASE + 1 L PER HOUR TRAINED. SET FROM YOUR LOGGED SESSION, OVERRIDE ABOVE.
As a general guideline, your water intake should be around 3 litres per day (including any coffee and/or tea and excluding water you drink during your sessions, which should be around 1 litre per every hour of exercise). This will help regulate your appetite levels, reduce water retention in your body and speed up recovery. An effective way to optimise this is to fill a 1 or 2.5 litre bottle first thing in the morning before you start work, keeping the bottle next to you and having a sip each time you catch a glimpse of the bottle, starting right away from the morning. Once you manage to start doing this consistently for a couple of weeks, it will gradually become second nature to you.
WEEK 01 · 05–11 MAY · DONE
WEEK 02 · 12–18 MAY · DONE
WEEK 03 · 19–25 MAY · DONE
WEEK 04 · 26 MAY–01 JUN · CURRENT
WEEK 05 · 02–08 JUN · UPCOMING
WEEK 06 · 09–15 JUN · BLOCK ENDS · REFRESH 16 JUN
PROGRESS · 27 MAY 2026
Body weight every day, girth and photos every 2 or 3 weeks (your call). The protocol reads the signal and adjusts the next refresh from there.
How often should the app remind you to take girth measurements and progress photos?
Next check-in due 02 Jun 2026 — you'll get a push, an in-app card, and an email reminder.
Every change is measured against your starting point (21 Apr), not the previous check-in.
Arms. Measure around the arm at the midpoint of the biceps.
Arms. Measure around the arm at the midpoint of the biceps.
Shoulders. Measure around the midpoints of the shoulders, around their most protruding part.
Chest. Measure around the chest and back at the top of the armpits.
Thighs. Measure around the thigh at the midpoint of the quadriceps.
Thighs. Measure around the thigh at the midpoint of the quadriceps.
Hip. Measure around the hip at the point where you find the most protruding part of your butt.
Waist. Measure around the waist at the midpoint between the lowest rib and the top bony part of your hip.
Drag the divider to scrub. Placeholder silhouettes here, real photos in the live app.
COMMENTARY · FRONT
Visible drop around the waistline (−2.1 cm) and a sharper line through the obliques. Shoulders sit cleaner, traps look fuller. Body weight down 1.4 kg but bicep girth up 0.7 cm — recomp is doing what it should. Stay the course.
Auto-calculated from saved workouts via the progressive-overload arc. Updates after every session.
9 of 9 planned sessions · last 14 days
Meals ticked or kcal logged · 26 of 28 days
ON TRACK Both above the 80% nudge line. If either drops, the app sends a one-tap check-in to figure out what's getting in the way.
REVIEW HISTORY
Every change is measured against your starting point (21 Apr), not the previous check-in.
ANDREW'S NOTEStrongest block yet. Waist is moving faster than the scale, which means recomposition is working. Hold the same calories into week 6.
ANDREW'S NOTEGood start. Two missed sessions in week 1 are normal while the routine settles. Tighten the weekend meals.
ANDREW'S NOTEThis is day zero. Every snapshot from here measures against these numbers, so be honest with the camera and the tape.
TRAINING · BLOCK 01 · WEEK 04 OF 6
5 lifts, 20 sets, ~58 minutes. Video for every movement, rest timer between sets, every set logged. Plan refreshes every 6 weeks.
Your full programme updates every 6 weeks. Next refresh: 16 Jun 2026. Six weeks is enough time for adaptation to show up in your numbers — the protocol re-reads where you are and adjusts loads, volume and exercise selection from there.
No time to get to the gym — or kit at home is limited? Pull a no-gym session that targets today's muscle groups. Same builder as Travel Mode.
NUTRITION · BLOCK 01 · WEEK 04
Target 2,680 kcal · 220g protein · 280g carbs · 80g fats. 3 meals + 1 snack from your onboarding answer. Free gets you portion sizes per ingredient. Premium adds a generated shopping list, eatery finder and food logging. Supplement stack review is available as a one-off add-on.
Search the food database or tap a regular. Macros tally against today's target automatically.
Point the camera at the packet. The barcode pulls brand, serving size and macros straight into today's intake.
Photograph the plate and the estimate comes back with portions and macros for you to confirm or adjust before it's logged.
Alcohol is counted against your day and flagged in the weekly review, so it never disappears from the numbers.
Same database as the eating-out finder. Whatever you order, search it here and it lands in today's intake with the right macros.
Greek yoghurt + oats + berries
| Ingredient | Qty | ||
|---|---|---|---|
| Greek yoghurt 0% | 250 G | 135 KCAL | |
| Rolled oats | 80 G | 300 KCAL | |
| Mixed berries | 120 G | 65 KCAL | |
| Honey | 15 G | 45 KCAL | |
| Walnuts | 20 G | 135 KCAL |
Chicken thigh, basmati, broccoli
| Chicken thigh (skinless) | 220 G | 375 KCAL | |
| Basmati rice (dry weight) | 90 G | 310 KCAL | |
| Broccoli | 200 G | 70 KCAL | |
| Olive oil | 8 G | 70 KCAL |
Whey shake + apple + almonds
| Whey isolate (vanilla) | 30 G | 115 KCAL | |
| Apple | 1 medium | 95 KCAL | |
| Almonds | 20 G | 110 KCAL |
Salmon, sweet potato, asparagus
| Salmon fillet | 220 G | 440 KCAL | |
| Sweet potato | 300 G | 260 KCAL | |
| Asparagus | 150 G | 30 KCAL | |
| Olive oil + lemon | 12 G | 100 KCAL |
Eating out for any meal or snack, lunch, dinner or a coffee stop? Find eateries near you with dishes that fit your remaining macros for the day, or order in via delivery. Same filters as Travel Mode, just for your home city.
Want something added to your plan permanently? Send it to Andrew and he approves it as a swap.
Skyr → approved, good high-protein swap.
TRAVEL · OFF BASE
Plan a trip — your plan goes with you. Find a gym near your hotel, find an eatery that fits today's macros, or pull a no-gym session out of your back pocket.
A top-down review of your front, side and back photos to flag any asymmetries and tilt, and to route corrective work into your training programme.
A detailed review of your blood panel and DEXA scan, followed by corrective tweaks to your training and nutrition.
Your supplement stack reviewed against your most recent blood panel: what to keep, cut and add.
Bloodwork-driven training and nutrition together with the supplement review.
Send a lift, Andrew reviews it and sends you back corrections.
What fasting does for you, how to build up to it safely, in-fast journaling, supplementation, and how to break the fast properly.
Nutrition plans and training programmes that update with every progress check-in, all the way to photoshoot or contest day.
One live topic session a month with a Q&A at the end. Subscribers pay €9 and vote the next topic. Recorded replay €12.
PROTOCOL · ON OR OFF BASE
Your plan, anywhere. Gyms, eateries that match your macros, and zero-equipment workouts when there's no kit on the ground, whether you're 4,000km from home or just eating out for any meal in your own city.
CITY · LISBON
5 gyms within 5km of your hotel. Filtered for the equipment your plan needs this week.
Old-school iron. Two power racks, full DB set to 50kg, cable machine. Loud, hot, very Lisbon.
Premium chain. Racks, machines, full DB to 40kg, pool + sauna if you want recovery. Towels included.
Bare-bones but it has everything you need. One rack, one Smith, full DB to 45kg, cables. Open at 6am, perfect for your schedule.
If you want a class for one of your sessions. Programmed strength bias. Drop-in friendly, English-speaking coaches.
Mixed strength + cardio studio. Light DBs only (to 25kg), no power rack. Use for Friday accessory or a conditioning session.
CITY · LISBON · EATERIES
Matched to your nutrition plan (high-protein, low-FODMAP). Dishes pre-calculated against today's macro targets.
Build-your-own bowl chain. Quick lunch fix on training days. Their "Power Bowl" hits your macros almost exactly.
Seasonal Portuguese ingredients, clean cooking. Their fish-of-the-day is reliably grilled, simply dressed. Date-night friendly.
Iconic Lisbon seafood. Tigers prawns, clams, gambas. Easy to hit protein without rice or bread.
Poke bowl chain. Build-your-own, full macros displayed. Their tuna + edamame combo is your friend.
Neighbourhood favourite, ingredient-driven. Their grilled octopus and Iberian pork dishes are macro-friendly.
Modern fish house, sushi + grill. Most plates land cleanly in your macro window if you skip the dessert tier.
NO GYM ON THE GROUND
Bodyweight, bands, or whatever an outdoor gym gives you. 30 minutes, built off your current plan and the same muscle groups. No excuses.
AI COACH · ANDREW'S VOICE
Ask me anything about your plan. The boring questions are the good ones: "can I swap squats for leg press this week", "what if I only have 30 minutes", "is 4 espressos too many". I've answered most of them already.
PROTOCOL PLANS
Free to see if it fits. Premium for the people who want to train properly. Add on the deeper stuff only when you want it.
FREE / SEE IF IT FITS
Your plan, the basics, and enough rope to see if this is for you.
PREMIUM / TRAIN PROPERLY
What most of my clients actually need. Plan adapts every 6 weeks, food gets portioned, I'm one tap away.
ENHANCE YOUR PLAN · ONE-OFF ADD-ONS
Buy any of these on top of Premium, only when it's relevant to you. No extra subscription.
A top-down review of your front, side and back photos to flag any asymmetries and tilt, and to route corrective work into your training programme.
A detailed review of your blood panel and DEXA scan, followed by corrective tweaks to your training and nutrition.
Your supplement stack reviewed against your most recent blood panel: what to keep, cut and add.
Bloodwork-driven training and nutrition together with the supplement review.
Send a lift, Andrew reviews it and sends you back corrections.
What fasting does for you, how to build up to it safely, in-fast journaling, supplementation, and how to break the fast properly.
Nutrition plans and training programmes that update with every progress check-in, all the way to photoshoot or contest day.
One live topic session a month with a Q&A at the end. Subscribers pay €9 and vote the next topic. Recorded replay €12.
FOUNDERS LAUNCH · NO CARD AT SIGN-UP · 14-DAY MONEY-BACK · CANCEL ANYTIME
MirrorFriendly Premium — €29/month
CHARGED TODAY. Full refund within 14 days, no questions. Cancel anytime after that.
Stripe processes in 40+ countries. Need yours added? Email info@mirrorfriendly.com.
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YOU'RE IN
Three short clips before you start. I'll walk you through how the plan works, why it adapts, and what to do when life gets in the way.
2 minutes from me on what to do and what not to do in week one.
What the refresh actually adjusts, and why you should care.
Hotel gym, park, or zero kit. The app has you covered.
A NOTE FROM THE COACH
"If you're here, someone probably sent you. Good. One thing before you start: this only works if you log it. Not perfectly. 80% of the time is enough. I'd rather you tick four workouts honestly than fake five. Show up, tell me the truth, and we'll get somewhere."
ANDREW FARRUGIA · PT, MIRRORFRIENDLY