FITNESS CONTROL
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FITNESS CONTROL
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FITNESS CONTROL
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FITNESS CONTROL
Today: tick your macros and your workout. Every tick is a vote for the new man.
Train: log your sets. It shows what you lifted last time, so you know what to beat.
Check-in: once a week, weight and waist. Then copy it into the community.
It saves by itself. Every tap saves to your account. There's no save button to forget.
Calories = your weight × 10. Split 40% protein, 35% carbs, 25% fat.
Your Huge Outrageous Target, from Chapter 1 of Your 6-Month Fat Loss Plan. Big enough to make you a little uncomfortable.
Today's question
Today's lesson
Your streaks
Your votes for the new man
Every workout and every macro day is a vote. Decide who you are. Prove it every day.
Rest timer
Tap after each set. Your phone buzzes when it's time to go again.
Rest 60 to 90 seconds between sets. Hit the top of the rep range on every set? Add the smallest weight jump next time. Can't hit the bottom? Drop the weight a little. No ego.
Weekly check-in ·
From your daily log (last 7 days):
Post it in the private community
Open the communityPaste it in the Weekly Check-In thread. Then reply to two other men.
Waist (in)
Weight (lbs)
History
Progress photos
Every 4 weeks: front and side, same spot, same light. Private. Only you can see them.
Start here · 14 days
Courses
Quick reads
Ask Máni
Stuck on something? Ask. I answer every question myself, usually within a few days. Good ones get shared below so every member learns from them (your name never shows).
Want me in your corner?
Answers help. A coach changes everything. In 1-on-1 coaching I build your plan with you, check your week, and keep you on it until the belly's gone.
Book a call with Máni How coaching worksAnswers from Máni
Your downloads
Your 6-Month Fat Loss Plan, the tracker and the community.
The 6 courses are in Learn, at the bottom of the screen.
Your numbers
Your day of eating
Máni's 2,000-calorie day, sized to your weight: calories, 40% protein, 35% carbs, 25% fat.
Weigh meat and rice cooked, oats dry. Brands differ, so check your labels and log what you eat.
Your totals
Grocery list
Liquid egg whites, old-fashioned oats, whey isolate, bananas, sirloin tip, chicken breast, white jasmine rice, sweet or white potatoes, avocados, Fage 2% Greek yogurt, berries.
Eating out and travel
Restaurant: grilled chicken or filet steak, vegetables, plain baked potato.
On the road: protein shakes, rice cakes, rotisserie chicken, Greek yogurt, vegetables, berries, bananas, peanut butter.
Alcohol: none. If you drink anyway, it counts in your macros.
Your HOT and your identity
Fitness Control
Your account
Signed in as
Everything saves to your account by itself. Sign in with the same email on any phone or computer and it's all there.
Not medical advice. Talk to your doctor before you start a new exercise program or change your diet.