Here's your copy.
You're on the list. 149 pages, yours to keep. Save it somewhere you'll find it again — your phone, ideally, since that's where you'll be reading it in the gym.
Download the handbook — PDFThen get the app
The handbook builds your plan; the Z2O Tracker runs it — training, meals, weigh-ins, and your monthly check-in, on your phone, using the handbook’s own prompts. Read the handbook first: the app needs the setup summary your sit-down produces.
Start at the Router, not at page one
The first forty-odd pages are the why. They're worth reading — but read them after your first month, not before it. Go straight to the Router on page 46: two prompts that read your numbers and tell you whether you're bulking, cutting or recomping. Everything after it is your phase, in order.
Month one looks like this. An afternoon to set up, fifteen seconds a day to log, then one sit-down at the end of the month where the coach reads the whole month back and tells you what to change — or that nothing needs changing. Then you go again.
You'll need an AI chatbot open alongside it. Free ChatGPT is fine. Claude and Gemini both work.
Already ran the two Router prompts on the site? That was pages 46 to 52 — carry on from your phase's Prompt 0.
What I'm actually asking you for
You're getting this free because nobody has run it yet — not on a real phone, with a real account, for a real month. The honest version of where it breaks is the whole point.
- 01Run the first forty minutes on your phone. That's the part I'm least sure about — copying long prompts on a small screen.
- 02Tell me exactly where you stopped. The page, the prompt, the moment you had to re-read something twice.
- 03Don't be polite. Be useful. “It was good” helps nobody.
- 04Tell me if you'd actually keep using it. Honestly. A no with a reason is worth more to me than a yes.
When you're done — or when you give up, which is just as useful: tell me how it went → It takes five or ten minutes, and I read every one myself.
Or just email me: [email protected] — or message me on Instagram.
Before you start, please read the Health & Fitness Disclaimer — particularly the section on AI output. Your use of the handbook is subject to the Terms & Conditions.