Guided toolkits

Tool Flows

Search the guided flows below and work through one step by step. If none of them fit, describe your goal and I will build a custom plan from it.

Or describe a goal in your own words and I will build a step-by-step plan from it.

Complete Beginner

New to this? Start here. A short walk through the tools I would reach for first to understand your body and set up a simple plan.

First 30 Days

You signed up. Here is what the first month actually looks like, week by week, one thing to focus on at a time.

Health Baseline

Get a baseline read on a few key numbers. Body composition, metabolism, hydration, and heart rate zones.

Full Body Assessment

Get a fuller picture of your body than the scale gives you. BMI, body fat, frame size, lean mass, and muscularity.

Fat Loss Starter Kit

Set up a fat loss plan without guessing. Find your calories, lock in your macros, and pick a few metrics to track.

Body Recomposition

Try to lose fat and add muscle at the same time. Find the right calorie balance and track body composition, not just the scale.

Meal Planning

Plan your meals end to end. Calories, macros, meal frequency, pre and post workout, and what it costs to prep.

Diet Break & Recovery

Coming off a diet phase? Plan a reverse diet, schedule refeeds, and bring your calories back up without whiplash.

Intermittent Fasting Setup

Set up intermittent fasting without winging it. Eating window, meals that fit, hydration, and caffeine.

Carb Cycling Setup

Plan carb cycling around your training. Higher carbs on training days, lower on rest days, calories set for each.

Hydration & Micronutrients

Dial in the smaller details that add up. Water, electrolytes, fiber, sodium, and sugar.

Cheat Day Damage Control

Had a big cheat meal? See the actual impact, plan the rest of the week, and move on. No guilt required.

Muscle Building Kit

Line up the basics for building muscle. Calories, protein, a training split, and volume you can track over time.

Strength Foundation

Dial in the numbers behind strength training. 1RM, training max, RPE, and relative strength scores.

Workout Programming

Put a training program together from scratch. Split, volume, rest periods, and a plan for progressing week to week.

Powerlifting Meet Prep

Prep for a powerlifting meet. Calculate your total, pick openers, and see where your strength sits relative to your weight class.

Cardio & Endurance

Set up cardio that actually matches your fitness level. Max heart rate, training zones, aerobic capacity, and pacing.

Sleep & Recovery

Check in on the recovery side. Sleep timing, stress, readiness to train, and how caffeine fits in.

Stress & Lifestyle Audit

Take a look at how stress, sleep, caffeine, and daily habits are landing right now.

Supplement Stack

Take a second look at your supplements. Dosages, timing, and whether you actually need them.

Desk Worker Fitness

Offset a desk job. Calories from sitting, step goals, hydration, stress, and sleep.

Plateau Diagnostic

Scale not moving for 3 weeks? Walk the four things to check before you change anything. Usually the fix is smaller than you think.

Return from Layoff

Coming back after a break, an injury, or just a long stretch away? Recalibrate without trying to pick up where you left off.

Eating Out Survival

Restaurant tonight? Wedding this weekend? Here is how to handle it without blowing up the week or the dinner.

Travel Week

Travel coming up? Do not sweat it. Here is the bare-minimum plan so the week does not unwind everything you have built.

Home to Gym Transition

Trained at home and finally joined a gym? Here is how to translate your bodyweight and dumbbell work into a real barbell program.

The Whole Toolkit

Every calculator in one place, start to finish. Not a plan, just the full run.