Step 1 of 9 - Start 11% FacebookThis field is for validation purposes and should be left unchanged. FREE • 3 MIN SURVEY Personalized Fitness Blueprint Get a workout blueprint built around your wants, experience, and schedule. Answer a few quick questions and I’ll show you the training structure and starting nutrition numbers I would recommend. What is your goal?(Required)Pick the one that matters most right now. Lose fat Gain muscle Lose fat + gain muscle Establish a routine Get all-around fit Max strength Be able to move without pain Get coaching on form Get nutrition coaching What level of XP are you at?(Required)This sets the training split I would start you with. Brand new — I’ve never really done anything fitness-related Beginner — less than 1 year of consistent workouts, or returning after a long break Intermediate — 1–5 years of consistent training I’m not sure What type of fitness do you enjoy?(Required)This helps me understand what you actually like doing. Running Heavy lifting CrossFit / Hyrox Bodybuilding / machines Yoga A mix Bodyweight What equipment do you have access to when you work out?(Required)Choose Full gym access, Bodyweight only, or select every specific item you have. If something is missing, choose Other and write it below. Full gym access — includes everything below Bodyweight only — no equipment Barbell + squat rack Bench Dumbbells 5–25 lb Dumbbells 25–50+ lb Kettlebells Resistance bands Pull-up bar Machines Sled Tires Foam roller Lacrosse ball Other / a specific item not listed What specific equipment do you have?(Required)Write the item or setup you have access to. How long do you have to work out per day?(Required)Choose what is realistic most days. 15 minutes or less 15–30 minutes max 30–45 minutes 45+ minutes What days do you prefer to work out?(Required)Select all that work. I’ll use these as the starting point for your example weekly calendar. All days / I’m flexible Monday Tuesday Wednesday Thursday Friday Saturday Sunday YOUR STARTING NUMBERS Now let’s estimate your calories. I use your age, body size, sex, and activity level to estimate maintenance calories, then adjust that estimate by 5% for fat loss or muscle gain. Age(Required)Sex(Required)Used only for the calorie estimate. Male Female Height — feet(Required)Height — inches(Required)Weight (lb)(Required)Example: 180 lbCurrent activity level(Required)Choose the closest match to your normal week, not your best week.Sedentary — little or no exerciseLightly active — 1–3 days/weekModerately active — 3–5 days/weekVery active — 6–7 days/weekExtremely active — hard training plus a very active jobBMREstimated Maintenance CaloriesFat Loss CaloriesMuscle Gain CaloriesMaintenance Calories ALMOST DONE! Now I just need your email to send you your results. Your full Blueprint will also appear immediately after you submit. Name(Required) First Last Email(Required)By entering your email and submitting this survey, you agree to receive your Personalized Fitness Blueprint and occasional emails from SEAFIT. You can unsubscribe from marketing emails at any time.
