Free Coaching Lab
Training tools for better decisions
Use free tools to build macro targets, tune macros from weekly trends, estimate 1RM, set training percentages, and load the bar without turning the lab into a full program builder.
Live target console
Moderate training day at 180 lb. Protein is set first, carbs follow the day, and fats fill the remaining calories. Bias carbs higher and fats lower around the workout window.
Daily macro split
Daily target
2500
calories
Macro mix
0 lb/wk
180g
270g
80g
Guided setup
1. Phase and intensity
Pick the diet phase, body weight, training intensity, pace, and timeline. This sets the calorie target and starting macro baseline.
1. Phase and intensity
Pick the diet phase, body weight, training intensity, pace, and timeline. This sets the calorie target and starting macro baseline.
Training intensity guide: Moderate training day. Usually 1-2 hours with meaningful workload and moderate recovery demand.
Tune macros console
Tune macros from weekly trends
Run the target first, add weekly average weigh-ins, then use this to modify calories and macros. This is not the starting macro builder.
Target avg
0 lb/week
Observed avg
Need tracker
Action
Do not adjust yet
Guided macro tuning
1. Current target
Load the target from a future account profile or add custom macros manually. This should match the plan that was actually run.
1. Current target
Load the target from a future account profile or add custom macros manually. This should match the plan that was actually run.
Import spreadsheet export
Use a CSV or TSV export from Excel, Numbers, or Google Sheets to fill macros and dated weigh-ins.
Headers can include calories, protein, carbs, fats, phase, training intensity, target pace, hunger, date, and weight. Rows with date and weight replace the tracker rows so the weekly average starts from the imported sheet.
Protected floors
180g carbs / 55g fats
1RM Calculator
Estimate your 1RM
Enter a recent clean working set first, then use the estimated maxes and next-step guidance below.
Working set
Use a set you would count as clean. If the reps were ugly, lower the training max or ask Trey before pushing heavier.
Estimated 1RM is the math estimate of what the set points to for one hard rep.
Training max is 90% of that estimate. Use it when you want more conservative percentage work.
Next training decision
Good programming baseline
A 216 lb estimated max and 194 lb training max are enough to start structured progression.
Next step: Use the training max for conservative loading, then track whether the prescribed sets stay clean over the next phase.
Percentage base
Use the training max for conservative work, or switch to estimated 1RM when you need the raw math from the max estimate.
Exact percentage
Base
195 lb
Exact load
146.3 lb
Nearest 5
145 lb
Current base: training max. Rounding to the nearest 5 lb is for practical bar loading; the exact load stays visible for context.
0% to 120% table
Click any 10% row to expand the 1% steps up to the next 10.
| Percent | Exact load | Nearest 5 | Expanded range |
|---|---|---|---|
| 0 lb | 0 lb | 1% to 10% | |
| 19.5 lb | 20 lb | 11% to 20% | |
| 39 lb | 40 lb | 21% to 30% | |
| 58.5 lb | 60 lb | 31% to 40% | |
| 78 lb | 80 lb | 41% to 50% | |
| 97.5 lb | 100 lb | 51% to 60% | |
| 117 lb | 115 lb | 61% to 70% | |
| 136.5 lb | 135 lb | 71% to 80% | |
| 156 lb | 155 lb | 81% to 90% | |
| 175.5 lb | 175 lb | 91% to 100% | |
| 195 lb | 195 lb | 101% to 110% | |
| 214.5 lb | 215 lb | 111% to 120% | |
| 234 lb | 235 lb | End of table |
Target: 225 lb
Built load: 225 lb
Each side target: 90 lb
Load this on both sides
Left side
Bar
45 lb
Right side
Read either side as the same stack. If it says 45 lb x2, that means two 45s on the left and two 45s on the right.
Want Trey to sanity check the numbers?
Bring the calculator output to your first conversation or first session. The math is useful, but the coaching decides what is realistic.