Friend

according to your [b|AGE]

Lose Weight & Build Muscle

Lose weight

Gain muscle

Maintain current weight

Improve health

Choose your goal

Bulk

Extra bulk

Choose your target body type

I have trouble gaining muscle or body fat

I can gain and lose weight without too much difficulty

I gain weight easily but have a hard time losing it

Which of the following patterns best describes your history?

At the office

Daily long walks

Physical work

Mostly at home

Please, describe your typical day

Almost none

Fitness 1-2 times  a week

Fitness 3-5 times  a week

Fitness 5-7 times  a week

Your physical activity

Drinking alcohol

Having too much sugar

Drinking too much soda

Excessively enjoying salty foods

Eating in front of  the TV

None of the above

Which bad habits do you have?

Less than 5 hours

5-6 hours

7-8 hours

More than 8 hours

How much do you normally sleep?

Only coffee or tea

Less than 2 glasses (16 oz)

2-6 glasses (16-48 oz)

More than 6 glasses

How much water do you drink daily?

I can maintain a good level all day long

I feel exhausted before lunch

I feel sluggish after a meal

How is your energy during the day?

Arms & Shoulders

Chest

Back

Butt

Legs

Which area needs the most attention?

Less than 12

13-20

More than 21

I don’t know

How many push-ups could you do?

Squats

Lunges

Plank

Which exercise is your least favorite?

No, thanks

Sensitive knees

Sensitive back

Do you want to include special programs?

10-15 min

15-25 min

25+ min

How much time do you want to work out?

1-2 times

3-4 times

5+ times

How many times per week would you like to train?

Home

Select preferred place  to work out

Traditional

I like low-carb meals for fast metabolism

Keto

Vegetarian

Vegan (Plant Diet)

I like low-carb meals and avoid animal products

Keto Vegan

Pescatarian

Lactose Free

Gluten Free

Little processed foods, extra veggies and fruit

Paleo

Mediterranean diet

Choose your diet type

How tall are you?

What’s your current weight?

Great! Now, what's your goal weight?

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