Frequently Asked Questions
Everything you need to know about your macros, training routine, and getting results.
Your macros are calculated using the Mifflin-St Jeor formula — the most widely used and validated method in the fitness industry. The numbers are a highly accurate starting point based on your body stats, goal, and activity level. Fine-tune them over time based on your real-world results.
Give it at least 2–3 weeks before making any changes. Weight fluctuates daily due to water retention, sleep, and stress — so one week of no movement on the scale doesn’t mean the numbers are wrong. If after 3 weeks there’s still no change, reduce your daily calories by 100–150 and reassess.
The easiest and most effective way is using a macro tracking app like MyFitnessPal. Log everything you eat throughout the day, and the app will automatically calculate your protein, carbs, and fats against your daily targets. Consistency with tracking — even if imperfect — is what gets results.
Most people notice strength gains within 2–3 weeks and visible changes in body composition within 4–6 weeks of consistent training and hitting their nutrition targets. Results depend heavily on consistency — the plan works if you work it.
Every exercise in your routine was selected based on the equipment you told us you have access to. If something is unavailable on a given day, swap it for a similar movement — for example, replace a cable fly with a dumbbell fly, or a barbell row with a dumbbell row. The muscle group matters more than the specific exercise.
It depends on your goal. If you’re trying to lose weight, adding 2–3 sessions of light cardio per week (walking, cycling, incline treadmill) can help create a larger calorie deficit without interfering with your strength training. If your goal is to build muscle, keep cardio minimal to avoid burning calories you need for recovery and growth.
Add weight. If you can complete all your sets at the top of your rep range with good form, that is your signal to increase the load next session. Check the progression guide below your routine for the exact step-by-step process. Feeling comfortable is a sign you're ready to level up — not a sign that the routine isn't working.
Yes. The routine and macros are built around your experience level. If you selected Beginner in the questionnaire, every exercise assigned to you has been chosen specifically because it is safe, effective, and learnable without prior training experience. Start with the lighter end of your rep range, focus on form before adding weight, and trust the process.
We recommend sticking with your routine for at least 8–12 weeks before generating a new one. Your body needs time to adapt and progress within a program — switching too often prevents you from getting the full benefit. After 8–12 weeks, or any time your goal, schedule, or available equipment changes significantly, come back and generate a fresh routine.
Recalculate your macros every 8–10 weeks or any time your weight changes by more than 10 lbs. As your body changes, your calorie and macro needs change with it. Keeping your targets updated ensures you keep making progress instead of plateauing.