How do I build a free fitness protocol on GetFitPlans?

Go to Build My Plan, enter your name and body stats, then choose general fitness, aesthetic calisthenics, or bodybuilding competition prep. In about 60 seconds you receive calories, macros, a personalised meal plan, training split, supplement guide, and a downloadable PDF.

Does GetFitPlans support bodybuilding competition prep?

Yes. GetFitPlans offers division-specific prep for Men's Physique, Classic Physique, Open Bodybuilding, Women's Bikini, and Women's Wellness. Select your weeks out (20, 16, 12, or 8) and a natural or enhanced educational pathway.

What aesthetic calisthenics phases can I choose?

You can pick lean maintenance, fat-loss cut, or paper-skin shred. Each phase uses different calories, protein targets, and skill strategies — separate from general fat loss.

Are personalised meal plans included in the protocol?

Yes. Plans include non-veg, eggetarian, vegetarian, and vegan meal pools with meal timings, swap options, and macros per meal.

Is my personal data stored when I use the protocol builder?

No. All calculations run privately in your browser. GetFitPlans does not require sign-up and does not send your stats to a server.

What does the enhanced competition prep pathway include?

The enhanced pathway is for educational purposes only — not medical advice. It provides an academic overview of topics discussed in sports-medicine literature, plus division-specific diet and training context. GetFitPlans does not prescribe or sell banned substances.

How accurate are the calorie and macro targets?

Targets use the Mifflin–St Jeor equation for BMR, your activity level, goal-specific deficits or surpluses, and protein scaled to bodyweight. Athlete paths (aesthetic phases and competition divisions) apply additional multipliers.

Can I download my protocol as a PDF?

Yes. Every completed protocol includes a one-click PDF export with nutrition targets, detailed meals, training sessions with sets and reps, athlete-specific guidance, and supplement how-to-use instructions.

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Fitness Protocol Blog

Calories, macros, calisthenics, and competition prep — written to help you build a personalised protocol.

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June 30, 2026

How to Calculate a Calorie Deficit for Fat Loss (Mifflin–St Jeor)

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