The Zero-to-One Handbook

This is the system I used, written down. It's still being tested and isn't a finished product — coaching is what I'm offering right now — but if you want to see how I think about training, it's all here.

A self-paced course that teaches you to read your own body. You set up an AI coach around your own numbers, log for a month, and then it reads the month back to you and says what to change — or that nothing needs changing.

You probably want my plan. I'd hand it over, but it probably isn't your best fit — it was built on my body, my schedule, and ten years of adjusting. What you need is your own. This is how you build it.

Month one is the course. An afternoon to set up, fifteen seconds a day to log, and one sit-down at the end of the month. You open the handbook next to any free AI chat — ChatGPT, Claude, Gemini — and paste in the questions in the order they're given. By the end you have a coach that knows your body, your schedule and what you're working with, and tells you what to eat, what to lift, and when. It shows you the arithmetic behind its answers, so you can check them instead of taking them on faith. There's an app that runs the day-to-day if you want it. You don't need it to start.

No gym experience needed. No subscription. You follow it, you don't read it cover to cover — and it's yours to keep.

One place to start. One loop to keep going.

The handbook is the whole thing in one place: every question, in order, written so you paste it into a free AI chat and build a coach around your body, your schedule and your equipment.

Then it keeps going. Log training, weight and food in a few seconds a day. Every four weeks the coach reads your month and tells you what to change — or tells you you're fine, and to keep going.

A plan that fits you on day one is easy to promise. One that still fits you in month four is the part I'm trying to build.

• 01It tells you which way to go first — two questions read your numbers and say it straight: build muscle first, lose fat first, or both at once.
• 02It reads your month, not your mood — you log for four weeks, then the coach looks at all of it and says what to change. Or what to leave alone.
• 03It can say no — if your numbers, or your answers about food, say a diet is the wrong idea right now, it won't build you one.

Get tester access — free

The tracker that runs the loop.

The handbook builds your coach. The app is where you feed it — training, meals and weigh-ins in a few seconds a day, then the monthly check-in when the month is up.

• 01Train — log the session the way you'd write it on paper, and save templates for the days you repeat.
• 02Diet — type a meal or photograph it, and watch what's left of your targets for the day.
• 03Weight — daily weigh-in, the change since last time, and the weekly averages worked out in front of you.
• 04Coach — the handbook's own monthly prompts, sent with your month's data attached.

It runs in your phone's browser — nothing to install, no account with me, free. Read the handbook first: the app needs the plan the handbook builds.

Open the tracker

Straight answers.

Get tester access

Leave your email and the download opens on the next page. In return, tell me where it breaks — there's a form when you're done.

About the feedback form: I'll be straight with you, it isn't a two-minute job — five or ten, depending how far you got. But I read every single one myself, and right now it's the only thing telling me whether any of this actually works. If you fill it in, thank you — genuinely.

Already have a copy and want to say what you think of it?

Same form — choose “I just want to leave a review” at the first question and it takes you straight there. Good or bad, I'd rather have it honest.

By entering your email you're asking for the handbook, and agreeing that I can write to you once to ask how it went. Nothing else, no list — and you can ask me to delete your address at any time.
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