Hold a 450 kcal daily deficit
Eat around 2,100 kcal with 160 g of protein. At this pace the waist tightens first, without losing strength.
ImpactEffort
● Progress, measured
See where
you’re headed.
Check in with a progress photo. Get an honest body-fat read, a protocol written for your body, and a photoreal look at you after following it.
01 / Read
A body-fat read from one photo.
An estimate with an honest range, the visual cues behind it, and what changed since your last check-in.
22.5%20–25% · Average · high confidence
EssentialEss
AthleticAth
FitFit
AverageAve
HighHig
22.5
2%38%
“Waist down 3 cm since the last check-in; the lower-ab softness is thinning and the obliques are starting to show.”
02 / Commit
A protocol written once, for your body.
Eight to twelve moves across training, nutrition, skin and grooming, ranked by how much they’ll change your look. Commit to the few you’ll actually do.
Lift three times a week
Full-body sessions built on presses, rows and squats, adding a rep or a little weight each week. Shoulders and upper back fill out the frame.
ImpactEffort
Keep the beard line sharp
Trim to a consistent length every five days and clean up the neckline two fingers above the Adam's apple. It defines the jaw immediately.
ImpactEffort
03 / Preview
Your commitments, rendered.
Pick 8, 12 or 24 weeks. We forecast what following just your commitments does, at a realistic pace, and render it on your own photo.
NutritionHold a 450 kcal daily deficitTrainingLift three times a week
12 weeks
18.9%
About 4 kg lighter, waist visibly tighter, a leaner jaw.
Private by default
- Your photos are yours. Stored privately under your account and only ever shown to you.
- Honest numbers. Ranges, not false precision. Forecasts are capped at what bodies actually do.
- No crash diets. No drugs, extreme deficits or pseudoscience. Adults only.
- Leave anytime. Deleting your account deletes every photo and render with it.