Create your starter workout and nutrition plan
Answer a few questions and get a basic guide based on your goal, level and lifestyle.
Educational content. Talk to a doctor or health professional before making major changes to your training, diet or supplements.
Create your personalized workout
This tool provides general, educational guidance. It does not diagnose, prescribe or replace a professional medical, nutritional or sports evaluation.
1. Where do you train?
What is your main goal?
3. What is your current level?
4. How many days can you train?
5. How much time do you have per session?
6. Do you have any pain or limitation?
If you select a limitation, we'll suggest a professional check-up before training.
7. What equipment do you have at home?
You can change your answers at any time.
Your suggested starter workout
You selected a pain or limitation. Before training, we suggest a check-up with a health professional or physical therapist. Avoid any exercise that causes pain.
Start at a moderate intensity. If you feel pain, dizziness, chest pressure or strong discomfort, stop exercising and talk to a professional.
Your basic nutrition guide
Plate structure
- Vegetables½ plate
- Protein¼ plate
- Quality carbohydrate¼ plate
- Healthy fat1 small portion
- Chicken
- Eggs
- Fish
- Lean meat
- Greek yogurt
- Cottage cheese
- Tofu
- Rice
- Potato
- Sweet potato
- Oats
- Corn tortilla
- Beans
- Fruit
- Avocado
- Olive oil
- Nuts
- Seeds
- Measured peanut butter
Sample day
“The goal isn't to eat drastically less. It's to eat better, stick with the plan and measure progress.”
These recommendations are general. Calorie, protein and macronutrient needs can vary depending on medical history, lab results, medications, goals and body composition. Talk to a professional if you have diabetes or high blood pressure, are pregnant or take medications.
Want a more personalized guide?
Your workout and nutrition can be better tailored with your measurements, history, goals and a professional evaluation.