Everything you have access to is here. Built on 15 years of methods, nutrition science and real-world results. Your meal plan, your programs, your conditioning and your peptide platform. One place, done properly.
48 compounds, goals and conditions finder, stack checker, reconstitution calculator, protocol builder and injection guide
Build or regenerate your personalised daily meal plan
Generate a session based on your equipment, time and level
Four sessions per week, weekly weight check-ins, step targets and coaching cues to keep you progressing.
Four sessions per week built around progressive overload. Weekly check-ins and step targets to support muscle gain.
Follow these four steps to set yourself up properly from day one.
Open the meal plan generator and enter your stats and goal. Your starting calories are calculated using Tim's method. Once generated, copy your meal plan and macro numbers to your notes — you will need them when making adjustments in the weeks ahead.
Select the program you want to run and open Week 1. Read through it, copy your first training session to your notes and follow the weekly structure from there.
Weigh yourself every morning before food. Do not react to single days — your weekly average is what matters. Each week the program will ask for your average and tell you exactly what to adjust.
Hold your current plan until the weekly check-in tells you to adjust. When it does, reduce your calories by the amount shown and regenerate. Consistency between adjustments is what drives results.