See a sample plan
You get two files on WhatsApp: your food and your training. Below is one day out of each.
Breakfast
Morning snack
Lunch
Afternoon snack
Dinner
- Cooked weight. 1 cup rice ≈ 200 g · 1 cup yoghurt ≈ 225 g · 1 tbsp oil ≈ 14 g · 1 tsp ≈ 5 g. Grams decide when a cup is unclear.
- Drink 30 ml per kg of body weight, plus 400 ml for every hour of exercise.
- Exercise at least 5 hours a week.
- Avoid constipation — it lowers metabolic rate.
- Green vegetables and salad allowed: zucchini, kale, okra, molokhia, broccoli, green beans, mushroom, cabbage, spinach, cucumber, lettuce, tomato, pepper, parsley, mint, radish, onion, garlic, lemon, olives.
| Food item | Buy |
|---|---|
| Meat, chicken or fish, cooked with spices | 930 g |
| Mixed green salad | 750 g |
| Mixed green vegetables | 500 g |
| Yoghurt, plain, skimmed | 380 g |
| Potato, baked or mashed | 300 g |
| Rice, brown, cooked | 270 g |
| Rice, cooked | 250 g |
| Milk, full fat | 200 g |
| Cottage cheese | 190 g |
| Fruit salad | 150 g |
| Apple | 120 g |
| Egg white | 90 g |
| Banana | 80 g |
| ON Gold Standard Whey | 61 g |
| Wholewheat toast | 50 g |
| Oats, raw | 40 g |
| Corn flakes, plain | 30 g |
| Advantage chocolate bar | 30 g |
| Olive oil | 10 g |
3 pages out of 5. The other two days work the same way, with different food.
Warm up first — 5 minutes of easy cardio, then one or two light sets of the first exercise.
Room to log the weight and reps for every set. In your own plan each exercise name opens a video.
Main lift — rest 2–3 min · Retract shoulder blades · Press until elbows fully extended without locking
Bench at 30° · Press the dumbbells up in a tight arc, do not clash them at the top
Handles at shoulder height · Press without shrugging
Slight forward lean · Raise to shoulder height, little fingers up
Elbows pinned to your sides · Extend fully, control the way back up
Face away from the stack, rope overhead · Stretch the triceps at the bottom
✓ End of session
How your training week gets built
How many days you train, and what equipment you have.
Nothing here is fixed. Yours is set from your own answers.
2 pages out of 6. The other four days work the same way — and the exercises in yours are chosen from the equipment you told us you have.
The calculator gives you a quick estimate. The number in a real plan comes from all fifteen of your answers, so the two will not always match.
How it works
Four moments, all of them on WhatsApp. No clinic, no appointments, no travel.
You message
Fifteen questions about your body, your goal and your week. Ten minutes.
Your plan arrives
Diet and training in one file, on the same WhatsApp thread.
You check in
Weight, energy, what's hard. Whatever isn't working gets changed.
The plan rebuilds
Your body adapts, so the numbers move. New targets, a fresh food week.
Have a question?
Ask before you pay — about the food, the training, an allergy, or anything else. A real reply, usually within a few hours.