Lets Get You Transformed What is your height? Please make sure to enter your height correctly as this will help us design the right nutrition for your goals ft/in cm Please enter a valid height within the specified range. What is your gender? How you should train and eat can vary slightly based on your gender. Male Female What is your main focus right now? All depends on your goal. Lose Fat Build Muscle Lose fat and build muscle (conditions apply) Note: Make sure to read this guide before you select your goal as your nutrition plan will be impacted by this selection. Please enter your first name: Please enter your email: What is your weight? kg lbs 70 kg 154 lbs You're not alone in this journey. We've helped thousands of men like you successfully lose weight! What is your age range? Your fitness goals and recommendations may vary based on your age. Teenager (13-19) Young Adult (20-29) Adult (30-39) Middle-Aged (40-49) Mature Adult (50-59) Senior (60-69) 70+ What is your body type? Your fitness goals and recommendations may vary based on your body type. Skinny Skinny-Fat Bulky Overweight What is your body fat percentage? Your fitness goals and recommendations may vary based on your body fat percentage. 10-14% 15-19% 20-24% 25-29% Our advise on your goal. lose weight How experienced are you when it comes to working out? Your workout plan will be tailored based on your experience level. Beginner - I am just starting out Intermediate - I am aware on how to execute exercises and have atleast 1 year of training experience What is your current level of activity? Your calorie needs will be calculated based on your activity level. Sedentary - Desk job, work from home, very little activity Lightly active - Teacher, Host, Caretaker, Some standing and moving Moderately active - Server, Trainer, Nurse, Mostly standing and moving Very Active - Construction worker, farmer, mostly moving and lifting Do you have any dietary preferences? Please select all that apply. Vegetarian Non-Vegetarian Gluten-Free Lactose-Free No preference How many days can you devote to physical activity per week? Please select the number of days carefully as we will design your workout split based on your response How much time in a day can you give to exercise? Please select your available workout duration. 20-30 minutes 30-60 minutes 60-120 minutes How many push-ups can you do in one set? This will help determine your current fitness level. None 1-10 10-25 25+ How many pull-ups can you do? This will help determine your current fitness level. None 1-5 5-10 10+ How many bodyweight squats can you do in a row? This will help us assess your current fitness level. None 5-15 More than 15 You can do it too! Based on your training experience, with the right approach, you can make steady progress each month. To give you an idea, here's an example of noticeable improvement over time: It’s been a journey where I have learned a lot and the workouts and tips that I learned really helped me out. It has taken me time but the lessons have been so valuable and I can now implement them without any guide. Affan, Pakistan Do you have access to a gym? This will help us design the right workout plan for you Yes No Do you have any known injuries? Please select all that apply. None Knee Shoulder Elbow Back Other (please Specify) Do you have any known medical conditions? Please select all that apply. None Diabetes High Blood Pressure Asthma Cardiovascular Disease Other (please specify) Do you smoke? Smoking can affect your fitness goals. Yes No Do you drink alcohol? Alcohol consumption can affect your fitness goals. Regularly (daily or 2-3 times a week) Occasionally (once a month or less) I don't drink How is your sleep? Your sleep quality can impact your fitness progress. Excellent (8+ hours) Good (7-8 hours) Fair (6-7 Hours) Below Six Hours How is your stress level? Your stress level can impact your fitness journey. Little to no stress Some stress but able to manage Constantly under stress Do you consider yourself a procrastinator? Your answer will help us tailor a plan to help you stay consistent. Yes, I often procrastinate No, I am generally consistent What are the challenges when it comes to achieving your goals? Please select all that apply. Lack of time Lack of direction I struggle with consistency Poor eating habits Poor sleeping habits Work is stressful Budget constraints Injury/medical condition Why is your goal important to you? Your Plan is almost ready, here is the summary. Your Goal/Focus Lose Weight Workout Duration 45 Minutes Your Fitness Level Intermediate Place to Workout Gym Workout Rate 3 Days Goal Prediction: lose weight Previous Next Submit Get Plan
