DEMO TOOLS · PREMIUM ▾ TIER · UNITS · ACCOUNT · FAST-FORWARD ↳ in production this is hidden
Take your starting measurements and photos. Every check-in from here compares against them.
TODAY: PUSH.
Demo: every set of quiz answers gets this same sample plan. The live app builds it from yours.
- Bench press, 4×5 @
- Overhead press, 3×8 @
- + 3 more lifts after
You're averaging 196g a day this week against 220g. The gap is mostly on training days. A whey shake straight after the session covers it.
Every planned session done since 21 Apr. Saturday's legs keeps it going.
Saturdays run about 450 kcal over, mostly drinks. Log them as you go and pick the lean option at the next meal. No need to make up for it on Sunday.
Trends show up here after a week of logging: protein running low, weekend drift, streaks worth protecting. Today's gap above updates every time you log.
| 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.
YOUR 6-WEEK BLOCK.
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
PROGRESS,
ON THE RECORD.
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.
No measurements yet. Take your starting measurements now. Every check-in after this one is compared against them.
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.
No photos yet. Upload your starting photos: front, side and back, relaxed pose, same light and spot each time.
Starting photos logged. The before/after comparison opens once you upload your next set at a check-in.
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.
Andrew's commentary on each comparison lands here after he reviews it.
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
TODAY: PUSH.
5 lifts, 16 sets, ~58 minutes. Video for every movement, rest timer between sets, every set logged. Plan refreshes every 6 weeks.
Pick the lift to replace. The alternatives work the same muscles, so sets and RPE stay the same.
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
NUTRITION,
TO THE GRAM.
Target 2,680 kcal · 220g protein · 270g 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.
Type or say what you ate, the way you'd text a friend. The app splits it into foods, estimates portions and macros, and you confirm before anything is logged.
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.
Off. Turn it on and the app learns when you usually eat, then pings you around then with what's left for the day.
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
TRAVEL MODE.
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.