What gender do you identify with?

How you should train and eat will vary slightly based on your gender.

What is your age?

We've helped thousands of men of all ages achieve their fitness goals. Metabolism tends to drop with age. But there's ways around that.

What is your height?

What is your current weight?

Thanks for sharing this with us. We don't mean to pry, we just need to know so we can build a plan that's right for you.

You're not alone.

We've helped 110,247 men like you build lean muscle!

Enter your first name:

How would you describe your body type?

This will help us determine the right approach for your body

Skinny

Skinny Fat

Bulky

Overweight

What would you estimate your current body fat % to be?

Pick what best describes your current state

35% and above

Around 30%

Around 25%

Around 20%

Around 15%

Around 12%

Around 10%

How many lbs of muscle would you like to gain?

Depending on your training experience, with the right plan you can expect to gain about 1-3 lbs of muscle per month.

To put this into perspective, here's what 16 lbs of pure muscle gain looks like:

Abdullah K. - Verified Built With Science User

Which best describes you?

You're probably doing better than you think! We'll help you identify what's working and how to stick with it!

As a man what area(s) of your body is the most difficult for you to lose fat from?

Select up to 3 muscle groups

What muscle group(s) do you want to focus on building the most?

Select up to 3 muscle groups

How experienced are you in the gym?

Be honest here. Your program will be more effective if customized to your true experience level.

test, enter your email to see how long it will take to reach your weight loss goal

How long have you been trying to get in shape, or seriously thinking about getting your body in shape?

What is your main reason for wanting to get in shape?

Do you ever feel insecure or ashamed of your body around friends and family or in public settings?

Thank you for sharing that with us, we know it's not easy. We'll support you every step of the way to your new-found confidence.

Have you attempted any of the following in the past to lose weight?

Select all that apply

Built With Science uses the latest in science to help you get results fast. How familiar are you with the latest research in fitness and nutrition?

Great! You're one step ahead and are already familiar with the power of applying science to fitness and nutrition. The next few questions will help us learn more about you.

How active are you throughout the day?

Are you a student?

How comfortable are you with the squat, bench, and deadlift?

Don't worry. These exercises can be intimidating at first, but they're easy to learn. We'll teach you everything you need to know and show you some easier variations to start with.

For the best results, we recommend at least 3 workouts per week. How many days per week are you able to workout?

More isn't always better. Choose what you'll be most consistent with.

How much time do you have available for each workout?

More isn't always better. Choose what you'll be most CONSISTENT with

What equipment do you have access to?

Great! If you are ever limited on equipment (e.g. traveling) or want to consider working out at home, we'll give you alternative workouts that are just effective.

Jesse K. - Verified Built With Science User

Do you have any past injuries?

Select all that apply

You're almost there! Just a few more questions about your nutrition then your plan will be ready!

To lose weight, you need to eat less calories than you're burning every day.

We estimate you should eat around 1750 to 1850 calories per day.

How close are you to this?

No problem! We'll show you how to start easily hitting your daily calorie goal to lose fat even if you've never tracked before.

To build muscle and keep your metabolism high as you lose weight, it's important you eat enough protein.

We estimate you should eat at least 161 grams of protein per day.

How close are you to this target?

No worries! Most people have never tracked their protein intake. We'll show you how to start hitting your protein target with ease.

What best describes your nutrition habits during the week?

Pick all that apply

Do you have any of the following dietary restrictions or allergies?

Pick all that apply

How busy are you on an typical day?

What would you like your plan to focus on first?