📊 DASHBOARD
KPI boxes, weekly progress, meal view
Auto-updating metrics
🔥 AI-POWERED · PERSONALISED FOR YOU
Your Personal 90-Day
Transformation Coach
Enter your stats. Get a complete personalised Excel system with your exact calories, your exact meal plan, your exact training program. Built by AI in seconds.
🧬 Personalised Macros
💪 Custom Training
📊 90-Day System
↓ Start your transformation
About You
Your Body
Your Goal
Your Program
Your personalised tracker: £4 · One-time · Instant download
Or use 4 credits from your existing pack.
Your balance: 0 credits ⚠️.
Your's 90-Day Transformation
Live stats update as you type
YOUR BODY STATS
BMR
1,825 kcal
Base calories
TDEE
2,829 kcal
Active calories
Body Fat
20%
Fat mass 16.4kg
YOUR DAILY TARGETS
🍽️ Calories
2329
Phase 1 deficit
🥩 Protein
180g
2.2g/kg
🌾 Carbs
254g
Remaining kcal
🥑 Fat
66g
Hormone support
💧 Water
2.7L/day
Hydration target
📉 Deficit
-500 kcal
Fat-loss pace
YOUR 3-PHASE PLAN
Phase 1 (Wk 1-4): 2329 kcal - Metabolic Reset
Phase 2 (Wk 5-8): 2229 kcal - Fat Burning
Phase 3 (Wk 9-12): 2129 kcal - Peak Conditioning
WHAT'S IN YOUR EXCEL FILE
- ✅ 9 personalised sheets
- ✅ 6-meal daily plan with your exact macros
- ✅ 12-week weight tracking (target: 74.8kg)
- ✅ 5-day training split for your level
- ✅ 84 days of nutrition logging
- ✅ Cardio protocol for your goal
- ✅ Auto-updating dashboard
EXPECTED RESULTS
Based on your stats, following this system:
Week 4: 79.6kg
Week 8: 77.2kg
Week 12: 74.8kg
Start: 82kg
What's Inside Your Tracker
🍽️ MEAL PLAN
6 personalised meals with macros
Exact calorie totals
🥗 DAILY NUTRITION
84 days of logging
Adherence tracking
⚖️ WEIGHT LOG
12 weeks Mon/Wed/Fri weigh-ins
Target comparison
📏 MEASUREMENTS
Body checkpoints
Lean mass trends
💪 TRAINING LOG
5-day split, 29 exercises
Progressive overload
❤️ CARDIO LOG
HIIT + LISS sessions
Phase-based cardio
😴 RECOVERY
Sleep, energy, mood tracking
Recovery score
📋 REFERENCE
Quick access data
Daily non-negotiables
The Science Behind It
🧬 Mifflin-St Jeor BMR Formula
Calorie targets start from validated metabolic science.
📊 Progressive Phase System
Three phases adapt calorie strategy as your body changes.
💪 Evidence-Based Training
Exercise split and progression adapted to your level.
Sample Results
Person 1: 94kg → 83kg in 90 days
with Crimson Coach
Person 2: 78kg → 71kg in 90 days
with Crimson Coach
Person 3: 105kg → 92kg in 90 days
with Crimson Coach
FAQ
Q: Does it work for women too?
A: Yes, BMR and targets adapt to gender-specific equations.
Q: Can I use it in Google Sheets?
A: Yes, upload the downloaded .xlsx file directly.
Q: What if I miss days?
A: The plan is resilient; resume from your latest logged day.
Q: Can I change the meal plan?
A: Yes, meal substitutions and editable rows are included.
Q: How much does it cost?
A: £4 one-time, or 4 credits from your pack.
Ready to start your transformation?
Start Now - Free