7empo

Fitness & nutrition

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Fitness + Nutrition

7empo

Day — —

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Day —

Pick a training program below. You can switch anytime — each program keeps its own checklist progress and Day 1 date.

Program

75 Hard

75 consecutive days. Every habit below is mandatory every day — miss one detail and you restart at day 1.

Training focus · focused day

Suggested session (75-day rotation)

Change the focused day from the program strip under the tabs — it stays in sync on Train, Fuel, and Track.

Official rules

Stick to Andy Frisella’s original program pillars. Your checklist mirrors these daily tasks.

  1. Follow a diet you choose. No cheat meals. No alcohol. No adjustments or “exceptions.” Alcohol counts as cheating, even if your diet technically allows drinks.
  2. Two 45-minute workouts. Every day — not 44 minutes — two separate sessions. One workout must be outdoors, regardless of weather.
  3. 1 gallon of water daily (128 oz).
  4. Read 10 pages of a nonfiction book. Audiobooks and e-readers typically do not count — use a physical book unless you deliberately match the spirit of the rule.
  5. Take a progress photo. Every day, same general conditions when possible — it’s accountability, not a photoshoot.
  6. If you fail any requirement, restart at day 1. Half credit does not exist. Track honestly.

Daily checklist

Check these off once you’ve genuinely completed each item for the day selected above.

Program focus

Discipline Consistency Hydration Outdoor work No shortcuts

Completion is binary: either every box is deserved or the day counts as incomplete for 75 Hard.

Program

12-Week Trainer

84-day lean transformation — daily lifting or active rest, morning & evening cardio, whole-food meals, and daily trainer videos. Pair with Traditional meal frequency on Fuel.

Today · focused program day

    Trainer video

    Workout routine

      Meal plan & shopping (Traditional diet)

      Example day: egg whites & oats, chicken & rice, lean steak & sweet potato, creatine pre-workout, protein post-workout. No cheat meals — use the Fuel tab checklist.

      • Hydration: 1–2 gallons daily
      • Meals: Every 2–3 hours · fist-sized protein + starch
      • Cardio: 20 min AM/PM (weeks 1–4), 25 min (5–8), 30 min (9–12)

      Daily checklist

      Check off each item when it is truly done for the focused day above.

        Program focus

        Whole foods Dual cardio High volume Videos 84 days

        Progress is tracked per calendar day — switch programs anytime from the list view.

        Program

        Run Club · 56 days

        8-week running build — easy miles, tempo, intervals, and long runs. Log finish times and distance in the workout log to track pace and personal bests.

        Today · focused program day

          Daily checklist

          Check off each item when it is truly done for the focused day above.

            Program focus

            Pace tracking Easy / tempo / long Intervals 56 days

            Use the workout log below — enter finish time as mm:ss (e.g. 28:45).

            Program

            Calisthenics · 60 days

            Zero-equipment bodyweight — no bar, bands, bench, or rings. Floor-only push, back, legs, skills, and mobility. Log sets and reps in the workout log.

            Today · focused program day

            Skill block

            Today's movements

              Daily checklist

              Check off each item when it is truly done for the focused day above.

                Program focus

                Bodyweight Skills Mobility 60 days

                Progress is tracked per calendar day — switch programs anytime from the list view.

                Nutrition · Traditional

                Traditional meal frequency

                5–6 whole-food meals per day (you pick the times). High protein, lower fat and carbs, lean meats, fish, egg whites, oats, rice, potatoes, vegetables — no processed junk. Same 75-day calendar as 75 Hard — set Day 1 date in the program strip.

                Nutrition · Keto

                Keto

                Standard ketogenic diet — very low carb (≤ 25 g net, 50 g hard cap), high fat (~70–75% kcal), moderate protein. Drives nutritional ketosis. Fatty meat, fish, eggs, butter, oils, leafy greens, low-carb vegetables, berries in small amounts.

                Nutrition · Carnivore

                Carnivore

                Animal foods only — ruminant meat (beef, lamb, bison), plus poultry, pork, fish, eggs, animal fats, and (if tolerated) dairy. Carbs effectively zero. Strict variants (Lion Diet) keep beef + salt + water only.

                Diet

                Traditional meal frequency

                Official rules

                  Eat

                    Avoid

                      Daily calories & macros

                      Goals

                      Macro calculator Estimate targets

                      Mifflin–St Jeor BMR × activity, then your goal. Results apply to the goals above.

                      Copy meals from another day

                      Copy every logged food onto this day.

                      Log food

                      Portion & macro details

                      Meal Item Amt kcal P C F

                      Macro pattern

                      Meal slots

                        Diet checklist

                        Checklist + food log save to your focused program day (same date as TRAIN · 75 Hard · 75-day grid).

                          Daily Log

                          Body + discipline

                          Check-in

                          Reading & progress photo

                          Checklist items stay in sync with 75 Hard on Train for this same program day. The optional progress photo is saved with your log; when you’re signed in on this site, it syncs to server storage with your other data.

                          Progress photo file

                          Snapshot

                          No log saved yet for this day.