Your first 7 days, free. Built for a total beginner.
That's me. Same body, different system. My own cut over five months. Your results depend on your effort.
See what you should be eating before you give me anything.
Two taps. No email needed to see the numbers.
Pick a goal and drop your weight in to see your numbers.
Your numbersMacros + micros, solved
Calories, protein, carbs, fat, plus the fiber, sodium, potassium and magnesium floors most plans skip.
Day 1 foodEvery meal mapped
Real photo, real macros, cook time, cost and the full recipe one tap away.
Day 1 liftWarmup, sets, finisher
Anatomy plate on every movement, a swap if you have no barbell, and form cues on tap.
One tripThe whole week in one cart
Sorted by aisle, priced at $55 to $75, built so nothing rots in the fridge.
- 7 free days, unlocked instantlyWorkouts, macros and meals. Gym or home.
- Macros built around your bodyProtein, carbs, fats, calories.
- 7 days of meals + 1 page grocery listSorted by aisle. Simple, cheap, actually cookable.
- Your full 7 days, built around your intake$25
- Every day mapped out day by day$10
- Macro + micronutrient targets$5
- Meal plan with photos, recipes and cook times$5
- One page grocery list sorted by aisle$2
NPTI certified personal trainer
Formal education, not a weekend course.
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Go check the comments before you trust a word I say.
I did this myself first
The before and after above is me, dated.
What happens on day 8?
Nothing gets taken away and nothing charges you. Your 7 free days stay yours for good, and so does the map of the full week: the split, the lifts and the plates for every day. The sets, reps and full recipes for the days come with the paid program. If you never buy, keep the 7 days and run them again.
- 01
Answer 7 quick questions
About 60 seconds. No quiz fluff.
- 02
I build your week
Your answers, my system, my coaching calls. Never a template.
- 03
You start right now
Plan, meals and grocery list unlock instantly.
Side by side
What the free days are, and what the Blueprint adds.
The free start is a real plan, not a teaser. The Blueprint is the same voice with the tools that make it stick.
- Training sessions7 days, written for you8 weeks, 3 sessions a week, progressing
- Meals + plates7 days of meals with photosEvery day mapped, full recipes, prep notes
- MacrosYour daily targetsTargets that move as your body does
- MicronutrientsYour four floorsFull vitamin, mineral and hydration map
- Weight loggingLog every set, every week, side by side
- Exercise swapsSwap any lift for your gym or your joints
- Lift + mobility libraryForm cues and anatomy plates on every movement
- Grocery listOne prep listA fresh list every week
- Check insCoach Mac reviews your progress and adjusts
- How long it's yoursForeverForever
Already know you want the full thing?
The free week is real and yours either way. If you would rather skip straight to the paid build, start here.
My promise to you
Run the 7 days. If it doesn't read like it was built for you, reply to my email and I'll rebuild it by hand myself. That's on me, not on you.
You can start in the next 60 seconds.
Three days of workouts, macros, meals and a grocery list, built around your answers and yours to keep. No card, no trial, nothing to cancel.
Build my free 7 daysFree · Unlocks instantly · Replies hit Coach Mac's inbox
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