Free resources
Free Fitness Resources for Busy Men
Eight guides, all free and all readable in a few minutes. No email needed to open any of them.
All resources
The library
Pull a page off a shelf, or open the one stood face-out at the end of a row.
Guides · 22 guides
Every guide- Online fitness coaching…
- Online fitness coaching fit…
- How to calculate macros for…
- Simple protein guide
- Busy guy training plan
- Bad week adjustment loop
- Diet soda and cutting guide
- How long to see results…
- Body recomposition for…
- Getting back in shape after a…
- How much does an online…
- Online fitness coach vs…
- What does an online fitness…
- Calorie deficit but not losing…
- Best Breakfasts for…
- Body recomposition program…
- Can't Afford a Personal…
- How Many Calories Should a Man…
- How to build muscle on a…
- Is Premium Fitness Coaching…
- Reverse Dieting Explained
- Strength Training Plateau
- Start hereOnline fitness coaching cost FAQStart with this one
The long answers, written to be read once and used.
Nutrition · 31 pages
Every page- Nutrition and Supplement…
- Apple Cider Vinegar and…
- Ashwagandha for Cortisol and…
- Ashwagandha vs Tongkat Ali…
- Berberine and Blood Sugar
- Beta-Alanine and Recovery
- Caffeine and Athletic…
- Casein Protein Before Bed
- Citrulline Malate and Muscle Pump
- Glucosamine Chondroitin Joints
- Foods That Increase Growth…
- Intermittent Fasting Longevity
- L-Theanine, Caffeine, and…
- Nutrition for Longevity
- Maca Root and Libido
- Magnesium for Sleep
- MCT Oil for Energy
- Mediterranean Diet and…
- Melatonin Sleep Architecture
- Building Muscle After 40
- Nutrition for Frequent Business…
- Olive Oil Health Benefits
- Plant Based Muscle Growth
- Probiotics and Gut Health
- Psyllium Husk Fiber
- Red Meat and Iron
- Rhodiola Rosea for Endurance
- Soy Protein and Hormones
- Tart Cherry Juice for…
- Testosterone and nutrition for…
- Turmeric, Curcumin, and…
- Start hereNutrition and Supplement Evidence GuidesStart with this one
What to eat, what a supplement does, and what it does not.
The science library · 8 themes
Open the whole library107 peer-reviewed summaries, each with its source and its limits.
Who it is for · 22 pages
Every page- Fitness Accountability Coaching
- Busy Professionals
- Executives
- Former Athletes
- Founders
- Keep Your Muscle While You're…
- High Income Men
- Getting in Shape After Cutting…
- Get in Shape Before Your Wedding
- in Their 30s
- Over 40
- Getting Back in Shape After a…
- Men Who Hate Going to the Gym
- Who Travel for Work
- New Dads
- 25-40
- Women
- Remote Workers
- Shift Workers
- Body Recomposition Coaching…
- Software Engineers
- Online Weight-Loss Coaching…
- Start hereFitness Accountability Coaching — When Consistency Is the Real ProblemStart with this one
The same method, read from where you actually are.
Calculators and trackers · 16 tools
Every tool- Today's Finding
- Goal Weight Forecast
- Muscle map
- Body recomposition calculator
- TDEE calculator
- Macro calculator
- Calorie deficit calculator
- Body fat calculator
- 1RM calculator
- Free fitness calculators &…
- Daily habit & routine…
- Daily hydration & electrolyte…
- Daily protein & meal…
- Daily workout readiness &…
- Daily step & NEAT energy…
- Online Trainer Education Cost
- Start hereToday's FindingStart with this one
Free, no email asked for, your numbers stay in the browser.
How coaching compares · 10 comparisons
Every comparison- AI Fitness Coach vs Human Coach
- Caliber
- ChatGPT
- Coaching vs a DIY Workout Plan
- Fitness App vs Online Coach
- Geebs vs Future
- 1:1 Online Coaching vs Group…
- Online Coaching vs a Gym…
- Online Fitness Coach vs…
- Trainwell
- Start hereAI Fitness Coach vs Human Coach: What AI Gets Right (and Where It Falls Apart)Start with this one
Straight comparisons, including where coaching is the wrong answer.
- Nutrition
High-Protein Fast Food Guide
Two current U.S. menu examples, the tradeoffs that matter, and a simple rule for busy days.
- Nutrition
Simple Protein Guide
A protein target you can hit on a normal week, and what to do when you miss it.
- Nutrition
How to Calculate Macros for Body Recomposition
The actual arithmetic for losing fat and building muscle at once, with your own numbers.
- Training
Busy Guy Training Plan
A training structure for men working long hours that survives a real week.
- Consistency
Bad Week Adjustment Loop
Shrink the plan, protect protein, recover the next window, and stop restarting.
- Nutrition
Diet Soda and Cutting
Whether it matters for cravings, calories and staying consistent.
- Coaching
Online Coaching Cost FAQ
Typical price ranges, what moves the price, and the cheaper alternatives.
- Coaching
Coaching Fit Check
Whether 1:1 coaching, a self-guided plan, or a simple reset is your next step.