Training and nutrition protocol
Measure. Train.
Repeat.
A portal that reads your own numbers and writes the next block from them. No templates, no motivational filler, no plan that stopped matching you three weeks ago.
01 / Day one
Live from the first login
Membership is one login holding three things, all populated the moment the assessment closes.
A block built around your kit
Full gym, a rack in the garage or bare floor. The protocol is written for what you have and the days you can genuinely commit.
Open training FuellingTargets before recipes
Daily protein, carbohydrate and fat numbers, and a rotating set of meals that land inside them without a scale on the counter.
Open nutrition ReadoutSignal, not noise
Load, volume, body metrics and adherence plotted as a trend, so one bad session never reads as a failed month.
Open the portal02 / Training
Engineered movement
The protocol analyses your current state and writes a block that adapts as you get stronger. Two members with the same goal do not get the same plan if their equipment differs.
Adaptive strength protocols
Load is set per movement from what you completed last time. Hit the prescription and it climbs. Miss it twice and it holds.
Mobility and recovery flows
Short sequences attached to the sessions that need them, not a separate discipline you are expected to remember.
Volume tracking engine
Sets per muscle group are counted across the block, so the climb is deliberate and the deload arrives before you need it.
Personalised rest cycles
Rest between sets is prescribed, because two minutes and forty seconds are not the same session.
Open access
Read the whole thing first
You do not have to join to see how it works. The movement sheets, the block structure and the fuel shapes are all open.
Ten lifts, full sheets
Muscle diagrams, prescription, effort, load notes, coaching cues and a lighter and heavier swap for every movement.
Open the specs ProtocolHow a block is built
Four weeks at a time, three climbing and one down, splits from two to five days, and exactly which variables move between blocks.
Open the protocol Fuel specsSix shapes, no recipes
What a day looks like when it lands on your numbers, with macro readouts and a plan for the days that go wrong.
Open the fuel specs“Consistency is the only cheat code.”
The protocol, in five words03 / Fuelling
Precision fuelling
Nutrition is not restriction, it is optimisation. The portal reads your metabolic needs and simplifies the daily choices instead of banning them.
Macro optimisation
Daily protein, carbohydrate and fat from your own stats and training load. Not a table of averages with your name on it.
Metabolic rate analysis
Your intake is set against measured output, then corrected every fortnight from what the scale trend actually did.
Hydration tracking
A daily fluid target that scales with session length and conditions, because dehydration reads as fatigue.
Energy level monitoring
A one-to-ten reading logged with each session, cross-checked against intake so a slump has somewhere to point.
04 / The method
A plan is a hypothesis
Everything in the portal exists to test it. You log, the numbers move or they do not, and the next block answers for it.
05 / The loop
From assessment to session one
Four steps. The longest of them is the questionnaire.
Run the assessment
History, equipment, available days, injuries and the target for the next twelve weeks.
Receive the protocol
A training block and daily fuelling numbers, generated immediately rather than scheduled with a coach.
Log the session
Sets, load, rest and a difficulty reading, entered while you are still in the room.
The block answers
Completed work moves the load up. Missed work holds it. The next block is written from the trend.
06 / The readout
Four numbers run the rest
Everything else in the portal is built on top of these, logged in one place and read as a trend rather than a snapshot.
Adherence
Sessions completed against sessions planned. The strongest predictor there is.
Load
Weight, sets and reps per movement, so progression is a record not a feeling.
Volume
Total work per block, climbing deliberately and dropping on schedule.
Body
Weight and girths, plotted as a rolling weekly average against the raw readings.
Questions
Answered in advance
Membership
Start the protocol
Answer the assessment and the first block is generated before you close the tab. No call, no consultation, no waiting list.
Membership is $11.99 per week in Canadian dollars, billed until you cancel. Cancel any time by email, phone or from your account settings. See the Terms of Service and membership details.