Everything is run from one place: your plan, your logs, your check-ins and your coach.
Personal assessment and level assignment
Workout programme with logging and charts
Weekly check-ins with written coach feedback
Nutrition planning (add-on)
In-gym personal coaching (App + Coach plan)
Calories and macros calculated from your body data, your goal and your level — then filtered by your food preferences and adjusted every month.
1.6 g/kg protein · 3 meals · simple portions (hand-size / plate method) · few rules.
1.8 g/kg protein · 3–4 meals · gram portions · weekly adherence tracking.
2.0 g/kg protein · 4–5 meals · full macro tracking · refeed or diet-break options.
All numbers are estimates with a calorie safety floor. The coach approves changes and controls substitutions.