Transform Your
Body & Mind
Interactive 3D anatomy, routines with real calories, smart nutrition, guided breathing, and restorative frequencies — all in one place.
Everything you'll find here
12 interconnected tools: what you train fuels your level, what you eat fuels your charts. Tap any to go directly.
3D Muscle Map
Anatomy sculpted as a single continuous surface, with definition grooves carved between muscles. Tap a zone: it lights up red on the body itself.
Tap a body muscle or use the buttons · Drag to rotate · Pinch to zoom
Workout
Your routine for the day: enter the weight, press ✓, and every kilo adds to your athlete level, your PRs, and the health panel. Choose exercises from the gallery below.
✅ My routine for today
Exercise Library
27 exercises with real calories. Filter by muscle, slide through the gallery, enter the weight you used, and press ✓ to log the set — without leaving here. Tap any card ❓ to see the correct technique.
Smart Nutrition
Track your macros and log food with the camera: the system analyzes the colors in the photo and suggests candidates for you to confirm.
Your Calorie Goal
Calculate how many calories your body needs, choose your goal — gain weight, maintain, or define — and set it as your daily Nutrition target.
🧮 Calorie Calculator (TDEE)
What's your body type?
Ectomorph
Thin, fast metabolism, struggles to gain weight.
- Calories: surplus of +300–500 kcal/day
- Macros: high carbs · 1.6–2 g/kg protein
- Training: heavy compound lifts (squat, bench, deadlift) and little cardio
- Key: 4–6 meals a day; calorie shakes help a lot
Mesomorph
Naturally athletic, gains muscle easily.
- Calories: maintenance or slight surplus
- Macros: balanced · 1.6–2 g/kg protein
- Training: strength + hypertrophy, moderate cardio
- Key: consistent progressive overload (log your weights!)
Endomorph
Broad structure, easily accumulates fat.
- Calories: deficit of −300–500 kcal/day
- Macros: moderate carbs · high protein (2 g/kg)
- Training: weights + regular cardio (3-4×/week)
- Key: consistency and portion control
Somatotypes are a general guide, not rigid categories — most of us are a blend. General wellness estimates, not medical advice.
Elite Diet Plans
Select a plan and follow the menus, recipes, and shopping lists.
💪 Clean Bulk – 4 weeks
2800-3200 kcal/day · Muscle mass without extra fat
Featured Recipes
45g P · 65g C · 12g F
52g P · 72g C · 14g F
42g P · 55g C · 20g F
⚖️ Cut + Bulk – 8 weeks
Alternate phases: build muscle and lose fat sustainably
| Week | Training Kcal | Rest Kcal | Protein | Carbs | Cardio |
|---|---|---|---|---|---|
| 1-2 (Bulk) | 2900 | 2700 | 160g | 380g | - |
| 3-4 (Bulk) | 3200 | 2700 | 180g | 425g | - |
| 5-6 (Cut) | 2300 | 2100 | 200g | 240g | 2-3 LISS |
| 7-8 (Cut) | 2200 | 1900 | 215g | 210g | 3-4 HIIT |
🔄 Carb Cycling
High-carb days for heavy training, low-carb days for rest
Pattern example: Mon High (legs), Tue Low, Wed Low, Thu High (back), Fri Low, Sat Low, Sun Low.
🇬🇷 Elite Mediterranean Diet
The healthiest diet in the world, optimized for athletes
🌿 Nutritional Botany
Fruits, seeds, spices, and grains with their real properties — so nature works for your plan.
Real facts, zero myths — nothing "burns fat" like magic here 😉
🌿 Ancestral Medicine Cabinet
Traditional preparations with partial scientific backing — honestly told, without magical promises.
Turmeric + black pepper + cinnamon in warm milk. Ayurvedic night ritual: piperine multiplies curcumin absorption.
Grated ginger + lemon in warm water upon waking. Digestive tradition present in multiple cultures.
Classic remedy against intestinal parasites (cucurbitin): 25-30g ground on an empty stomach. Centuries of tradition; preliminary modern evidence.
1 tsp of ground seeds on an empty stomach for a few days: tropical tradition for the intestine, with a small clinical study in its favor. Avoid during pregnancy.
Sliced onion steeped in honey for a few hours: classic homemade syrup for the throat. Honey does have real evidence against coughs (never for children under 1 year old).
Chamomile's apigenin binds to calming brain receptors. 30-60 min before sleep: the universal tradition of rest.
Water from cooked rice, gentle on the stomach: Asian and Latin tradition for delicate digestion days.
1 clove chopped and steeped for 10 min (activates allicin). Cardiovascular and immune tradition from grandmothers' kitchens.
Bones simmered for 8-12 hours: collagen, glycine, and minerals. Millennia-old recovery tradition and modern joint rest staple.
End your shower with 30-60 seconds of cold water. Nordic tradition; now associated with perceived better recovery and an immediate state of alertness.
Classic Latin American infusion for days of upset digestion. Mild flavor and centuries of use at the family table.
Crushed mint leaves in cold water: digestive freshness after heavy meals, from the Maghreb to Mexico.
‹ Slide to see more ›
⚠️ Traditional wisdom ≠ treatment. If you suspect parasites or a kidney problem, consult your doctor: these preparations do not replace diagnosis or medication.
Approximate values per 100g. General wellness information — not a substitute for professional medical or nutritional advice.
Guided Meditation & Breathing
Follow the circle: it grows as you inhale, pauses as you hold, and shrinks as you exhale. Ideal for visual people.
🗓 Mindfulness Program — 21 days
One day = one guided practice. Tap any day to see step-by-step instructions and mark it when finished — your progress is saved.
Restorative Frequencies
17 frequencies generated in real time: Solfeggio tones, binaural beats, and dual pulses for sleeping, meditating, focusing, or activating the mind.
📱 iPhone: the sound plays like "music", so it rings even with the silent switch on — turn up the volume with the side buttons. If you don't hear it, tap "Play" again.
🎛️ Free Tone
Enter any frequency and hear it as a pure tone. Low volume and short sessions.
Your Athlete Level
Every kilo you log in your routine adds to your total volume. Climb from Beginner to Predator and appear on the leaderboard.
Progress Analysis
All your progress combined: food logged, calories burned, volume lifted, and rest.
Sleep & Recovery
Muscle repairs while you sleep. Log your hours, and I'll tell you if it's enough based on what you burned today.
Your sleep week
Intense training days (>500 kcal) require ~8.5 h. Most adults need 7–9 h. Too little sleep reduces muscle protein synthesis and increases appetite the next day.
Community Challenges
Compete for total volume with the community. Your level and kilograms automatically appear on the leaderboard.
30 Day Plank Challenge
Increase your plank by 10 seconds each day. 18 days remaining.
Leaderboard this week
Your Badges
Ready to transform your body and mind?
Everything you need is on this page: train with proper technique, eat with data, rest better, and track your progress — for free and without apps.