Free tools and guides from AMRAP
Free
TL;DR Free calculator, scripture finder, self-check and guides. No email wall, no catch.
Free tool
Run your numbers.
Daily calories and macros for a cut, maintenance or a lean build, plus a quick BMI check. It's the same starting math I use with clients.
You
Example numbers are loaded. Swap in yours.
Your daily targets
2,120 calories / day
- Maintenance (estimated)2,834 kcal
- In 8 weeksAbout 178.5 lb
- Water95+ oz / day
BMI check
27.3 Overweight range (lifters often land here)
- Waist-to-heightAdd waist
- BMI healthy range for your height129–174 lb
These numbers are estimates: a starting point, not a one-and-done plan to follow. BMI only looks at height and weight. It can't tell muscle from fat, so lifters often read "overweight" while lean, and it says nothing about your strength, energy or health. Calorie math is an average, and real bodies vary. Use these as one data point alongside how you look, feel and perform, and adjust with a coach. I'm a coach, not a licensed dietitian or personal trainer — my credential is the results I've built, not a certificate. So this isn't medical advice, and results vary with your dedication and commitment. If you're pregnant, have a medical condition, or have a history with restrictive eating, talk to your doctor first.
The math is the easy part. The weekly check-ins and adjustments are what change a body.
Book a free intro callGet the free 7-Day Starter →No catch
Free, because someone should have done this for me.
Take what helps. No card, no pitch. If you want a coach after that, you know where I am.
- Tool
Macro + BMI calculator
Your calories, protein, carbs and fat in 30 seconds.
Run my numbers → - Daily text
Lock In at 4:44
A quote, a verse and a push to get after it, texted to you free every day. Clean or uncut.
Lock me in → - Guide
7-Day Natural Physique Starter
Day-by-day workouts, one food habit a day, and a printable checklist.
Get the guide → - Devotional
Iron & Faith, Week 1
Three five-minute readings for training days. Discipline, from Scripture.
Read Week 1 → - Feedback
Free form check
DM me a video of one lift. I'll reply with the one fix that matters most.
DM a lift on Instagram → - Scripture
The Word for where you are
Pick what you're facing — fear, discipline, loneliness, purpose — and get Scripture that carried me through it.
Find your verse → - Reflection
Where are you really?
A five-question honest mirror across body, discipline, faith, purpose and people. No score, no judgment.
Look in the mirror → - Mind
Daily Declarations
Truth to speak over yourself, each one anchored in Scripture. Not empty hype — real ground to stand on.
Speak it today → - Library
Free guides
Mindset, nutrition, discipline, faith. Full guides in my own voice — no card, no catch.
Open the library →
The Word, for where you are
What are you facing right now?
Tap it. I’ll meet you there with Scripture that carried me through the same thing. No account, no catch.
An honest mirror
Where are you really?
Five questions, no score, no judgment. This isn't a test and it isn't a diagnosis — it's a mirror. Answer honestly and I'll tell you straight where to start.
Body
Right now, how honest is the way you treat your body with where you want it to go?
Discipline
When no one's watching and you don't feel like it — do you still show up?
Faith
Is there a foundation under your life bigger than your own willpower?
Purpose
Do you know why you get up — or are you just getting through the day?
People
Do you have real people in your corner — or are you carrying it alone?
Speak it over yourself
Daily Declarations
Not empty hype — truth. Say these out loud. Your mind believes what it hears you say most. Give it something real to stand on.
“I am fearfully and wonderfully made. My worth was settled before I earned a thing.”
Say it out loud. Then say it again like you mean it.
Your turn
The Mirror
Every chapter above started with one man looking back at himself and deciding. Now look at yours.
Uses your front camera. Nothing is recorded, saved, or sent anywhere. It stays on your device.
What I actually use
My gear
The real kit I train with, from my feet to my grip. Nothing on this list I don’t touch.
Links marked “Affiliate link” may earn me a commission or referral reward at no extra cost to you. Everything else is a straight share for now, and more may become affiliate links soon. I’ll always mark them.
Tracking
- Affiliate link
WHOOP
Tracks my recovery, strain, and sleep so I know when to push and when to pull back.
Free WHOOP + 1 month free when you join with my link
View on WHOOP →
Fuel
- Affiliate link
My Cookie Dealer protein cookies & pastries
My sweet-tooth fix that still fits the macros. Protein cookies and toaster pastries for post-workout, the gym bag, or late-night cravings.
15% off at mycookiedealer.com with code AMRAP
Code AMRAP
View on mycookiedealer.rfrl.co →
Shoes
TYR L-2 Lifter shoes
Raised heel and a locked-in base for squats. Better depth, more stable under the bar.
View on Rogue →TYR CXT-2 Elite Carbon trainers
My everyday training shoe. Stable enough to lift in, comfortable enough to wear all session.
View on TYR →
Grip & handles
Fat Gripz
Snap them on any bar or dumbbell and the thicker grip forces your forearms and arms to work harder. Cheap, tiny, brutal.
View on Amazon →Angles90 grips
Angled handles for pulls, presses, and cable work. Lets my wrists sit where they want so the target muscle does the work.
View on Angles90 →IPR Fitness Iso Handle PRO
A rotating handle for cables and bands. Smoother line of pull, better contraction, kinder on the joints.
View on IPR Fitness →
Bands & attachments
Rogue Monster Bands
Heavy-duty bands for warm-ups, assisted pull-ups, banded presses, and mobility work. They take a beating and don't snap.
View on Rogue →Gymreapers ankle straps
Padded, clip in and out fast. My go-to for cable kickbacks and lower-body isolation work.
View on Amazon →Nike 5 lb ankle weights (pair)
Easy load for glute, hip, and leg isolation — at the gym or at home.
View on Dick's →
Bodyweight & core
HAPBEAR extra-large exercise mat (7' x 5', 8mm)
Big enough to actually move on. Thick, non-slip, and it protects the floor — my base for home work, mobility, and posing practice.
View on Amazon →PULLUP & DIP wooden push-up bars
Wood and steel, no cheap foam. Easier on the wrists and lets me go deeper on push-ups and L-sits.
View on Amazon →PULLUP & DIP ab wheel with knee pads
Simple, brutal core work. Ergonomic handles and knee pads included, so there's no excuse to skip it.
View on Amazon →
Support & recovery
Mark Bell Slingshot STrong knee sleeves
Warmth and support on heavy leg days. Keeps my knees happy under load.
View on Slingshot →Intake Breathing nasal dilator
Magnetic nasal strip that keeps my nose open so I breathe through it, not my mouth. Stays put through sweat.
View on Intake →Manta SOUND sleep mask
Full blackout with thin built-in Bluetooth speakers. Dark room, calm audio, better sleep — even as a side sleeper.
View on Manta Sleep →YETI Yonder 27 oz shaker bottle
Mixes protein smooth with no whisk ball, doesn't leak in the gym bag, goes in the dishwasher.
View on YETI →
Rep complete