Achilles · Private

Participant

Ewan's 90 days

Good morning, Ewan

Participant · Ewan
Local

Today

Before anything else

The measure-in

Height, morning weight, shoulders and wrist. Two minutes with a tape. Your food and your golden ratio targets are built from these numbers.

First thing · out loud · in the light
    Said them like I meant itOut loud on the walk to the butchers, sun in your eyes
    Log yesterday · after the walk and breakfast

    Yesterday

    Ticks for yesterday, done in the morning with a clear head, never at night on a screen. Everything saves as you tap.

      + Metabolic markers (optional)

      The old-school metabolism check. Take them before you get out of bed, a couple of times a week is plenty.

      Today's thought

      The evidence
      0Promises kept
      0Days logged
      0Lifts beaten

      These only ever go up. A missed day takes nothing away from what's already been banked.

      Train

      One more rep

      Every session has one job: beat last time by a rep or a little weight. That's it. Micro improvements, stacked for ninety days, build the shoulders, the chest and the width.

      Your week
      Sessions
      The rules
      How you beat last timeThe engine of the whole block

      Every set shows a target, which is last time plus one rep. When you hit the top of the rep range on a set, the target becomes a little more weight and the bottom of the range again. You never have to remember a number, the app remembers everything.

      Hit the target and the set lights up gold. Beat your best ever and it tells you. Stack enough of those and the physique has no choice.

      Intensity, not volumeThe Achilles way to train

      Few sets, every one of them honest. Warm up properly, then the working sets go close to failure with clean form. Two good sets beat five half-hearted ones, and they leave something in the tank for football.

      The week-four ruleThe top of the cycle

      Around week four you'll feel brilliant and want to train twice a day. That's the exact point it's broken every time before. The plan stays the plan. Spare energy goes into a longer walk, the Reset, sunlight and sleep.

      Football loadTwo games means Monday is light

      One game and you'll barely feel it. Two games and Monday hurts, so jiu jitsu is drilling and flow only, plus a long Reset. If the body's battered, swap a gym session for a walk and tell Alex. Recovering is part of the plan.

      Heels on a plate, for nowSquats while the ankles open up

      Keep the heel elevation while the hips and ankles loosen up with the Reset. Every two weeks try one warm-up set flat-footed. When depth holds without the plate, we drop it.

      Fuel

      Feed the metabolism

      Single-ingredient food, three proper meals, sugar from fruit and honey, no seed oils. We get lean by running hot, never by starving.

      The Achilles food code
      1. Single ingredients, cooked properly.If your grandad wouldn't recognise it, it doesn't go in. Butcher, greengrocer, farm shop.
      2. Zero seed oils.Butter, beef dripping, coconut oil. No sunflower, rapeseed or "vegetable" oil, which means checking the label on the hot sauce and the ketchup.
      3. Sugar isn't the enemy.Fruit, orange juice and honey feed the thyroid and keep stress hormones down. That's why every meal is built around protein, carbs and a little fat.
      4. Never go long without eating.Three meals and a snack keep blood sugar steady. Long gaps kick the stress hormones up, and that's when the takeaway thoughts arrive.
      5. A raw carrot a day.Grated, with a little coconut oil, vinegar and salt. It cleans the gut out and helps clear excess oestrogen.
      6. Liver once a week.Nature's multivitamin. Blend 100g into the bolognese batch and you won't even taste it.
      7. Salt your food.Good salt, to taste. It calms the stress response, especially with all the sport you play.
      8. Raw where you trust the source.Raw milk and raw honey from a farm you trust are a big upgrade if you can get them. It's optional, never forced.
      Caffeine

      Coffee always comes with food, or straight after breakfast with milk and a little honey, never on an empty stomach. On day shifts, nothing after 2pm. Before a night shift, one Red Bull at the start is fine, but none in the last six hours before you plan to sleep.

      Nights out · your own playbook
      Night shifts

      Main meal before the shift, then milk, fruit and cheese during it to keep blood sugar steady. After the shift, sleep in a properly dark room. When you wake, get outside in daylight before anything else.

      Mind

      From the stands to the game

      You said it yourself: you've been watching other men do what you want to do. The body is the way in. The real work is who you become while you build it.

      Tonight · lights off, no phone

      Live in the end

      In bed, eyes closed, body heavy. Run one short scene that only happens after you've done it, as if it's happening now, and feel it until it's real. Then fall asleep in it.

      I lived in it last nightTick in the morning. Counts only go up.
      The Achilles way · how we work
        Your I am lines

        Your words from the reveal. Edit them whenever they grow.

        Week one · one page

        What the man on day 90 says to you

        Write the conversation again. This time the voice belongs to the man you're becoming. Honest, doesn't let you off, but firmly in your corner.

        Progress

        The golden ratio

        Morning weight · 7-day average

        Tape · every two weeks

        Same time, same spot: morning, before food. Photos front, side and back on the same day, sent to Alex.

        Lifts · best sets
        Friday · weekly check-in

        The week, honestly

        Before day one
          Your data

          Everything saves on this phone the moment you tap, and syncs to Alex. Keep a backup now and then.

          For AlexOverrides and start date
          The measure-in

          Where you are today

          Morning, after the loo, before food. Tape snug but not digging in. Everything else in the app is calculated from these numbers.

          Around the widest point, arms relaxed
          Just above the bone
          At the belly button
          At the nipples
          Halfway up
          There it is

          You wrote this one down word for word

          “You've had a hard week, you have been on track consistently, can afford a bad day.”

          1. Name it. Say “there it is” out loud. That voice isn't you, it's the old pattern doing its job. The moment you can watch it, it stops being in charge.
          2. Eat something proper. Half the time that voice is low blood sugar talking. Milk, fruit and a bit of cheese, or orange juice and some protein. Give it ten minutes.
          3. Drop the importance. One meal doesn't make or break this. Guilt is what turns one meal into a week, so we take the guilt out completely.
          4. Do the minimum day. Up, walk, protein at every meal, phone in the office. A minimum day is still a promise kept.
          5. The next meal is back on plan. Not tomorrow or Monday, the next meal. That's the whole rule.
          6. Tell Alex. Honesty with yourself and with him was your one promise.
          Daily · 10 minutes

          The Reset

          For the tight hips, the pelvic tilt and the ankles that need the plate under your heels. Before bed or before training, every day, even football days.