Skip to content
Elite Sign Up
Jeremy Fox
customize your plan
1
Body Type
2
Activity Level
3
Preferences
4
Get Your Plan
How Much Do You Weigh?
(in lbs)
Choose Your Gender:
*
Male
Female
What's Your Approximate Body Fat %?
Use the picture below as a reference
What's Your Approximate Body Fat %?
Use the picture below as a reference
Which Best Describes Your Body Type?
*
Very hard to LOSE weight (endo)
Somewhat hard to LOSE weight (endo-meso)
Somewhat hard to GAIN weight (ecto-meso)
Very hard to GAIN weight (ecto)
This field is hidden when viewing the form
Endo Multiplier
This field is hidden when viewing the form
Endo/Meso Multiplier
This field is hidden when viewing the form
Ecto/Meso Multiplier
This field is hidden when viewing the form
Ecto Multiplier
How Active Are You at Work or School?
*
I sit at a desk most of the day (<8,000 steps)
I stand or walk a lot (8,000 to 16,000 steps)
I have a physical job or play sports (>16,000 steps)
How Often Will You Exercise (per week)?
*
3 days
4 days
5 days
6 days
How Long Do You Exercise on Those Days?
This field is hidden when viewing the form
Exercise Duration
What Is the Intensity of Your Exercise?
*
Low: <120 bpm (ex. walking, yoga)
Medium: 120 to 150 bpm (ex. weight lifting, aerobics)
High: >150 bpm (ex. interval training, sprints)
What Time of Day Will You Exercise?
*
Morning
Mid-day (lunch time)
Afternoon/Evening
This field is hidden when viewing the form
Do You Have Any Dietary Preferences?
*
No Preference
Keto
Vegan
What's Your Fitness Goal?
*
Lose as much fat as possible (cut)
Lose a little fat and gain a little muscle (recomposition)
Gain muscle without gaining fat (lean bulk)
Gain as much muscle as possible (bulk)
This field is hidden when viewing the form
Calculated Fields
This field is hidden when viewing the form
Website
This field is hidden when viewing the form
Body Fat Percentage
*
This field is hidden when viewing the form
Lean Mass
This field is hidden when viewing the form
Body Type Multiplier
This field is hidden when viewing the form
BMR
This field is hidden when viewing the form
Activity Cals Burned
This field is hidden when viewing the form
Exercise Cals Burned
This field is hidden when viewing the form
TDEE On
This field is hidden when viewing the form
TDEE Off
This field is hidden when viewing the form
Delta On
This field is hidden when viewing the form
Delta Off
This field is hidden when viewing the form
Calorie Multiplier Calculations
This field is hidden when viewing the form
Cal Mult On Male Very Lean
This field is hidden when viewing the form
Cal Mult On Female Very Lean
This field is hidden when viewing the form
Cal Mult On Male Athletic
This field is hidden when viewing the form
Cal Mult On Female Athletic
This field is hidden when viewing the form
Cal Mult On Male Average
This field is hidden when viewing the form
Cal Mult On Female Average
This field is hidden when viewing the form
Cal Mult On Male Overweight
This field is hidden when viewing the form
Cal Mult On Female Overweight
This field is hidden when viewing the form
Cal Mult On Male Obese
This field is hidden when viewing the form
Cal Mult On Female Obese
This field is hidden when viewing the form
Cal Mult On
This field is hidden when viewing the form
Cal Mult Off Male Very Lean
This field is hidden when viewing the form
Cal Mult Off Female Very Lean
This field is hidden when viewing the form
Cal Mult Off Male Athletic
This field is hidden when viewing the form
Cal Mult Off Female Athletic
This field is hidden when viewing the form
Cal Mult Off Male Average
This field is hidden when viewing the form
Cal Mult Off Female Average
This field is hidden when viewing the form
Cal Mult Off Male Overweight
This field is hidden when viewing the form
Cal Mult Off Female Overweight
This field is hidden when viewing the form
Cal Mult Off Male Obese
This field is hidden when viewing the form
Cal Mult Off Female Obese
This field is hidden when viewing the form
Cal Mult Off
This field is hidden when viewing the form
Calorie Target Calculations
This field is hidden when viewing the form
FL/Recomp High
This field is hidden when viewing the form
Muscle Gain High Cals
This field is hidden when viewing the form
Fat Loss Med Cals
This field is hidden when viewing the form
Recomp Med Cals
This field is hidden when viewing the form
Muscle Gain Med Cals
This field is hidden when viewing the form
Fat Loss Low Cals
This field is hidden when viewing the form
Recomp Low Cals
This field is hidden when viewing the form
Lean Bulk Med Cals
This field is hidden when viewing the form
Lean Bulk Low Cals
This field is hidden when viewing the form
Cals On
This field is hidden when viewing the form
Cals Off
This field is hidden when viewing the form
Cal Bal On
This field is hidden when viewing the form
Cal Bal Off
This field is hidden when viewing the form
Cal Bal Refeed
This field is hidden when viewing the form
Weight Change
This field is hidden when viewing the form
% Fat Loss
This field is hidden when viewing the form
Fat Loss Recommendation 0
-- Prioritize fat loss over muscle gain. Change your goal to "Lose Fat".
This field is hidden when viewing the form
Fat Loss Recommendation 1
-- Increase your activity during the day by standing and walking more. Aim for at least 10,000 steps!
This field is hidden when viewing the form
Fat Loss Recommendation 2
-- Make your exercise more intense. Try to get your heart rate above 120 bpm.
This field is hidden when viewing the form
Fat Loss Recommendation 3
-- Exercise more often. Shoot for 5 days per week.
This field is hidden when viewing the form
Fat Loss Recommendation 4
-- Exercise more often. Shoot for 5 days per week.
This field is hidden when viewing the form
Fat Loss Recommendation 5
-- Exercise longer. Make it a goal to move for 60 minutes a day.
This field is hidden when viewing the form
Fat Loss Recommendation 6
Good job! You're on track for healthy weight loss.
This field is hidden when viewing the form
Weight Gain
This field is hidden when viewing the form
Muscle Gain Recommendation 0
-- Prioritize muscle gain over fat loss. Change your goal to "Gain Muscle".
This field is hidden when viewing the form
Muscle Gain Recommendation 1
-- Make your exercise more intense. Include weight lifting to build muscle.
This field is hidden when viewing the form
Muscle Gain Recommendation 2
-- Don't overdo the intensity. Keep your average heart rate below 150 bpm.
This field is hidden when viewing the form
Muscle Gain Recommendation 3
-- Workout more often. Shoot for 5 days per week.
This field is hidden when viewing the form
Muscle Gain Recommendation 4
-- Workout more often. Shoot for 5 days per week.
This field is hidden when viewing the form
Muscle Gain Recommendation 5
-- Decrease your daily activity! Aim for less than 15,000 steps to conserve energy for muscle building.
This field is hidden when viewing the form
Muscle Gain Recommendation 6
-- Workout longer. Make it a goal to lift weights for at least 45 minutes.
This field is hidden when viewing the form
Muscle Gain Recommendation 7
Good job! You're on track to gain muscle.
This field is hidden when viewing the form
recomp recommendation 0
-- If your progress is slow, consider changing goal to fat loss OR muscle gain
This field is hidden when viewing the form
recomp recommendation 1
-- Try to relax when you're not working out. Keep daily activity below 16,000 steps.
This field is hidden when viewing the form
recomp recommendation 2
-- Get in the gym more often. Shoot for 5 workouts per week.
This field is hidden when viewing the form
recomp recommendation 3
-- Get in the gym more often. Shoot for 5 workouts per week.
This field is hidden when viewing the form
recomp recommendation 4
-- Workout longer. Make it a goal to lift weights for at least 60 minutes.
This field is hidden when viewing the form
recomp recommendation 5
-- Don't underestimate the importance of rest days. Take at least 2 days off per week.
This field is hidden when viewing the form
recomp recommendation 6
-- Make your workouts shorter & more intense. Try to get out of the gym in under 60 minutes.
This field is hidden when viewing the form
Macro Target Calculations
This field is hidden when viewing the form
Fat Loss Carbs On
This field is hidden when viewing the form
Fat Loss Fat On
This field is hidden when viewing the form
Fat Loss Protein On
This field is hidden when viewing the form
Fat Loss Carbs Off
This field is hidden when viewing the form
Fat Loss Fat Off
This field is hidden when viewing the form
Fat Loss Protein Off
This field is hidden when viewing the form
Fat Loss Recomp Carbs Refeed
This field is hidden when viewing the form
Fat Loss Recomp Fat Refeed
This field is hidden when viewing the form
Fat Loss Recomp Protein Refeed
This field is hidden when viewing the form
Recomp Carbs On
This field is hidden when viewing the form
Recomp Fat On
This field is hidden when viewing the form
Recomp Protein On
This field is hidden when viewing the form
Recomp Carbs Off
This field is hidden when viewing the form
Recomp Fat Off
This field is hidden when viewing the form
Recomp Protein Off
This field is hidden when viewing the form
Lean Bulk Carbs On
This field is hidden when viewing the form
Lean Bulk Fat On
This field is hidden when viewing the form
Lean Bulk Protein On
This field is hidden when viewing the form
Lean Bulk Carbs Off
This field is hidden when viewing the form
Lean Bulk Fat Off
This field is hidden when viewing the form
Lean Bulk Protein Off
This field is hidden when viewing the form
Muscle Gain Carbs On
This field is hidden when viewing the form
Muscle Gain Fat On
This field is hidden when viewing the form
Muscle Gain Protein On
This field is hidden when viewing the form
Muscle Gain Carbs Off
This field is hidden when viewing the form
Muscle Gain Fat Off
This field is hidden when viewing the form
Muscle Gain Protein Off
This field is hidden when viewing the form
Carbs On
This field is hidden when viewing the form
Fat On
This field is hidden when viewing the form
Protein On
This field is hidden when viewing the form
Carbs Off
This field is hidden when viewing the form
Fat Off
This field is hidden when viewing the form
Protein Off
This field is hidden when viewing the form
Workout Fields
This field is hidden when viewing the form
3 day exercises
This field is hidden when viewing the form
4 day exercises
This field is hidden when viewing the form
5/6 day exercises
This field is hidden when viewing the form
exercises
This field is hidden when viewing the form
3 day fat loss sets
This field is hidden when viewing the form
3 day recomp sets
This field is hidden when viewing the form
3 day muscle gain sets
This field is hidden when viewing the form
3 day lean bulk sets
This field is hidden when viewing the form
4 day fat loss sets
This field is hidden when viewing the form
4 day recomp sets
This field is hidden when viewing the form
4 day muscle gain long sets
This field is hidden when viewing the form
4 day lean bulk long sets
This field is hidden when viewing the form
4 day muscle gain short sets
This field is hidden when viewing the form
4 day lean bulk short sets
This field is hidden when viewing the form
5 day fat loss sets
This field is hidden when viewing the form
5 day recomp sets
This field is hidden when viewing the form
5 day muscle gain sets
This field is hidden when viewing the form
5 day lean bulk sets
This field is hidden when viewing the form
6 day fat loss sets
This field is hidden when viewing the form
6 day recomp sets
This field is hidden when viewing the form
6 day muscle gain sets
This field is hidden when viewing the form
6 day lean bulk sets
This field is hidden when viewing the form
sets
This field is hidden when viewing the form
total sets
This field is hidden when viewing the form
avg reps fat loss
This field is hidden when viewing the form
avg reps recomp
This field is hidden when viewing the form
avg reps muscle gain
This field is hidden when viewing the form
reps
This field is hidden when viewing the form
rep range fat loss
10 to 15
This field is hidden when viewing the form
rep range recomp
8 to 12
This field is hidden when viewing the form
rep range muscle gain
5 to 10
This field is hidden when viewing the form
fat loss long rest period
This field is hidden when viewing the form
fat loss short rest period
This field is hidden when viewing the form
recomp long rest period
This field is hidden when viewing the form
recomp short rest period
This field is hidden when viewing the form
muscle gain long rest period
This field is hidden when viewing the form
muscle gain short rest period
This field is hidden when viewing the form
lean bulk long rest period
This field is hidden when viewing the form
lean bulk short rest period
This field is hidden when viewing the form
rest period
This field is hidden when viewing the form
cals/min 45 sec rest
This field is hidden when viewing the form
cals/min 60 sec rest
This field is hidden when viewing the form
cals/min 75 sec rest
This field is hidden when viewing the form
cals/min 90 sec rest
This field is hidden when viewing the form
cals/min 120 sec rest
This field is hidden when viewing the form
cals/min
This field is hidden when viewing the form
duration
This field is hidden when viewing the form
cals/workout
your personalized plan is ready
Create your account to save your settings and get started!
Name
*
First
Last
Email
*
Password
*
Enter Password
Confirm Password
This field is hidden when viewing the form
Plan
*
Free
Page load link
Go to Top