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.

getfitplans.com · Protocol intel

Fitness Protocol Blog

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

Nutrition Training Competition prep

July 12, 2026

Progressive Overload: 5 Ways to Keep Gaining Without Adding Weight

Stuck at the same dumbbells? Five proven ways to keep progressive overload going when you cannot add plates.

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July 12, 2026

The 6-Day Muscle-Focused Split, Day by Day

A complete walkthrough of the 6-day muscle-focused split — what to train each day, how many sets, and how to recover from it.

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June 30, 2026

Classic Physique Prep: Height Caps, Waist, and Nutrition Strategy

How Classic Physique differs from Open — weight caps, V-taper priorities, and pacing muscle vs leanness.

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Peak Week for Natural Bodybuilders: What Actually Matters

Carb manipulation, sodium, water, and posing — a conservative peak-week framework for drug-tested athletes.

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June 30, 2026

Push Pull Legs vs Bro Split: Which Training Split Should You Use?

PPL beats the bro split for most people, but not for the reason you think. Full comparison table, what frequency research shows, and both schedules written out.

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June 30, 2026

Creatine: How Much to Take, When, and Why It Works

3–5 g daily creatine monohydrate is one of the most studied supplements for strength — loading optional, consistency matters more.

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June 30, 2026

Women’s Bikini Prep: Nutrition Basics for a Soft, Stage-Ready Look

Bikini is not Open bodybuilding — learn protein targets, deficit pacing, and glute-focused training context for a division-appropriate prep.

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June 30, 2026

Why a Browser-Based Fitness Protocol Beats Another Spreadsheet

Privacy-first protocol builders run locally in your browser — calories, meals, training, supplements, and PDF in one flow.

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June 30, 2026

Macro Split Explained: Protein, Carbs, and Fats for Your Goal

How to set protein, allocate carbs and fats, and adjust macros for fat loss, muscle gain, or maintenance.

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June 30, 2026

Calisthenics Meal Plan: Fueling Skill Days vs Strength Days

Lean maintenance, cut, and shred phases for bar athletes — calories, protein, and meal timing around skill work.

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