The plan
The program I'm running right now. Page through it here, open it full screen, or download the PDF.
Find your numbers
Your BMI, the calories to hit your goal, and a macro split. It saves in your browser, so there's no login, and you can export your progress to a file.
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Fill in your stats and press Calculate. Your calories, BMI and macros land here.
Estimates use the Mifflin–St Jeor equation and standard activity multipliers. They're a starting point, not medical advice. Adjust to how your body actually responds.
Track it
Scan food, log supplements, and keep an eye on your weight. Everything stays in your browser.
Training library
My past plans, plus programs for every level. Plates are colored by weight class: the heavier the plate, the harder the program.