Frequently Asked Questions

The App gives you two days: a High-carb day and a Low-carb day, six meals each. It does not plan by date or by day of the week, and it keeps no record of what you ate.

The App uses a methodology of managing your diet called “carb-cycling”. What this means is on some days, your carb intake will be higher than others (and your protein and fat will change slightly as well). This is one reason Bodybuilders can achieve very low bodyfat % while gaining large amounts of muscle. The cycle is fixed: two High days, then one Low day, and repeat. You cannot change it in the App. You keep your place in the cycle; the App shows you both days.

Do not try to calculate and manage to a total calorie number. Attempting to add up Carbs, Protein, Fat, Veg, and Fruit numbers from the App will underestimate your total calories. The methods of managing your diet used by the App trump viewing your diet as total calories.

The methodology of the App counts a food as a Carb, Protein, or Fat even though most foods will probably have some of each. For example, natural peanut butter has 15 grams of fat per serving, along with 2 grams of carbs and 2 grams of protein. Do not worry about those grams of carbs and protein for this food, the App will just use the 15 grams of Fat. The App will take care of helping you manage accordingly.

Portions of Carbs, Protein, and Fat are determined off of your Lean Body Mass (weight minus bodyfat), which the App calculates. These portions will change as your bodyfat % changes. You will also notice for each day and meal, the list of foods for you to choose from can change, which is by design.

Follow the times suggested each day by the App. By design, the App does not allow you to move meals or change times. As this may seem “rigid”, it is important to maximize results.

Follows the exact same logic as the "standard" diet, but increases the Carb intake approximately 25%-35% for each day.

Green vegetables are encouraged for your meals as indicated by the App. These do not count against your daily carbohydrate goals. In essence they are “free” calories.

Drink at least 75% of your body-weight in ounces of water each day. (E.g. 170lb athlete would drink one gallon/day). If you can drink more, that is bonus.

Coffee/caffeine is fine in moderation (consult Physician) and is commonly used among athletes.

Use of spices/mustard is permitted and encouraged. Pay close attention to carb & fat grams, should not exceed 1 gram/serving. Here is a list of spices to have on hand: salt, pepper, Lawry’s seasoned salt, cinnamon, Mrs. Dash spices (various flavors), spicy mustard, Frank’s hot sauce, and many others.

Only use Post-workout meals immediately after weight training.

Whey is typically recommended for after weight training. Whey or other protein powders are acceptable at other times of the day - as dictated by the App. Carbs/serving of protein powder should not exceed 5 grams.

It is a good idea to use measuring cups and/or a food scale. However, do not stress over a couple of grams of carbs/protein/fat going over based on measurement, but strive for consistency in how you measure.

It is very important to follow the App’s recommendations, timing, and portions. It will keep your metabolism moving fast, which will help maximize fat loss and also signal muscle growth.

A curated library of natural-bodybuilding sources. Each answer shows which sources it used. If the sources do not cover a question, the Coach says so rather than guessing.

While "Share my plan with the Coach" is on (it is on by default), each question carries your profile numbers, your High and Low day targets, your weeks out and your recent weigh-ins, so the answer is about your prep. Turn it off in the Profile tab, in Settings, or in the Coach tab's menu.

Yes. Type the question or say it; speech is turned into text on your device and your audio is never sent. The Coach can read its answers aloud.

No. The Coach and the Analysis tab give general information for natural bodybuilders, not medical advice or a diagnosis. Check with a doctor or registered dietitian before changing your diet or starting a supplement.

The Diet, Foods and Analysis tabs are free and work offline. The Coach includes 3 free questions a day.

Everyday use of the Coach. It is monthly or annual, billed by Apple through your Apple Account, and renews automatically unless you cancel it at least 24 hours before the period ends.

Manage or cancel it in your device's Settings, under your Apple Account's Subscriptions. To restore a purchase, open the Coach subscription screen in the app and tap Restore Purchases.

No. An active subscription from version 3 also unlocks the Coach.