Step 02 · Your route
Your route on Olympus
This is what best matches what you asked for, and what you need to add to cover everything.
Step 03 · Your profile
Choose your body type
Your body type changes how you should eat and train. Read what each one is like and pick yours.
Almost nobody fits neatly into a single type: we're all a mix of the three. Read the traits of each profile and pick the one you fit best.
Ectomorph
The reed
You'll relate to this
You eat a lot and don't gain weight. You've been skinny or lean your whole life and it's a struggle to put on weight, even when what you eat isn't exactly healthy.
How to know if you're an ectomorph, and your advantages
How do I know this is me?
- The wrist wrap. Wrap your thumb and middle finger of the other hand around your wrist: your fingers overlap.
- Height-to-wrist. Measure your wrist circumference and divide your height by it: you get more than 10.4 if you're a man or more than 11 if you're a woman.
Your advantage
You'll always be lean, and that's more than most people achieve in years. An athletic, light physique, and you can eat almost anything without worrying it turns into fat. But: if you eat junk, you'll never build muscle.
Your disadvantage
Untrained, you're what people call a stick: a straight frame and long limbs. Gaining weight, and especially gaining it as muscle, will be your biggest challenge. The good news is that almost everything you gain will be muscle.
If it were a superhero Flash
Mesomorph
The obedient marble
You'll relate to this
If you eat a lot, you quickly notice you gain. If you take care of yourself, you quickly notice you drop. It's harder for some than others, but in general: when you slack off it shows, and when you take care of yourself it shows too.
How to know if you're a mesomorph, and your advantages
How do I know this is me?
- The wrist wrap. Wrap your thumb and middle finger of the other hand around your wrist: your fingers just touch, without overlapping.
- Height-to-wrist. Measure your wrist circumference and divide your height by it: you get between 9.6 and 10.4 if you're a man, or between 10.1 and 11 if you're a woman.
Your advantage
Broad shoulders: the V comes almost by default. It's the body that changes fastest: it responds to training and builds muscle sooner than an ectomorph or an endomorph. If you're disciplined, your transformation will be the fastest of the three.
Your disadvantage
You have to be disciplined with food. You can't afford an ectomorph's luxuries and eat junk without it showing. With discipline, you have practically no disadvantages.
If it were a superhero Superman
Endomorph
The block
You'll relate to this
Losing weight doesn't come naturally, but gaining it happens on its own as soon as you slack off. You have a wide frame, big bones, wide hips and thick wrists, and you've probably never seen your abs.
How to know if you're an endomorph, and your advantages
How do I know this is me?
- The wrist wrap. Wrap your thumb and middle finger of the other hand around your wrist: your fingers don't touch.
- Height-to-wrist. Measure your wrist circumference and divide your height by it: you get less than 9.6 if you're a man or less than 10.1 if you're a woman.
Your advantage
Raw strength: by pure genetics you're stronger than almost anyone, with plenty of base muscle. If you get disciplined, you can reach a size an ectomorph could barely dream of. A well-trained endomorph is a tank.
Your disadvantage
You gain weight easily, but you gain it as muscle and as fat, so you have to be stricter with food than anyone. And if you start with a lot of fat, cut in a controlled way: losing too fast can leave you with loose skin.
If it were a superhero Hulk
Step 04 · Your data
Your data
With this we calculate your phases, your calories and your protein.
Move the slider to the figure that looks most like you.
How much muscle you want to have.
How defined you want your abs to be.
Step 05 · Your nutrition
Your nutrition
Your current phase, your calories and your protein. With those two numbers you have 80% of the result.
The 10 best proteins
Per 100 grams, ready to eat. The gold ones are our pick.
| Food | Protein | Calories | Why |
|---|
The best carbs and fats
Your fuel. Per 100 grams, ready to eat. In gold, what we recommend most.
| Carb source | Carbs | Calories | Why |
|---|
| Fat source | Fat | Calories | Why |
|---|
Supplements: the short, honest list
You'll see ads for a hundred products. This is the only stuff with real evidence behind it.
5 g a day
Every day, any time, including rest days. It's the most studied supplement there is: it helps you recover faster, so you not only wake up less tired, you also train better. The cheap one works just like the expensive one.1–2 scoops if you fall short
It helps a lot to hit your daily protein grams, but real food is much better. If you're short on protein, add more red meat to your diet. Protein powder can help a lot; just make sure 80% of your protein comes from real food.1 coffee before training
It measurably improves performance. One coffee does the same job as an expensive pre-workout.Only if you're low
If you barely get any sun, it's one of the most common deficiencies. A blood test tells you; guessing doesn't.Waking up your awareness about food
According to the book, when we're born the body is alkaline. Fruits, herbs and vegetables that grow on their own from the earth nourish your cells and your gut. What's manufactured —processed food, hybrids, seed oils heated in factories, sugars with a thousand names— acidifies it. And in an acidic environment, it says, bacteria, excess mucus and inflammation thrive.
Notice what you crave. What calls to you when you're tired, bored or sad.
Sugar isn't just sweet: it fires the brain's reward system and releases dopamine. That's why it comes back. And that's why it has so many names: glucose, corn syrup, sweetener. Your body doesn't argue about the name; it just asks for more.
Kids aren't convinced with words: they're convinced by the shelf. Cereals carry characters the child already knows from TV, drawn looking down, at their height, into their eyes. The adult reads the price; the child gets a look. Bright colors aren't decoration either: the human eye seeks color, and a child's even more. They arrive early, with sugar and artificial food, because between one and seven years old the mind has no filter yet. What gets in there doesn't feel like an ad, it feels like habit. And that habit, if nobody breaks it, lasts into adulthood.
Your gut isn't just digestion. Around 80% of your immune system lives there, and almost 90% of your serotonin is made there, not in your head. If your gut gets sick, your mood, your skin and your blood get sick too.
“If nature didn't make it, don't eat it.”
Next time you pick up a package, don't look at the front. Flip it over and read the fine print: that's where what they don't want you to read is.
Wisdom
Part II
Focus on
human health
If you want to know what real food is, and everything no nutritionist in the world will tell you: “Book of Wisdom, Part II”.
It's a personal take on health; it doesn't replace your doctor.
Link available soon
Step 06 · Your plan
Your plan
Your training, your profile and your phases in a single card. Save it to your gallery and come back to it every time you change phases.
Your plan is ready
On your phone: press and hold the image and choose “Save to Photos” or “Download image”.