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Good morning, Danny.
Wednesday · day 24 · site day
24DAY STREAK
-4.2kgSINCE START
18SESSIONS
Today's session
Upper body · push
45 min · 5 exercises
START
You were on site 11 hours yesterday, so volume is trimmed and the heavy pressing moved to Friday.
Nutrition today
Calories
1,480 / 2,350
Protein
112g / 185g
Coach note
Protein's lagging by mid-afternoon most days this week. Put a shake or 200g of Greek yogurt in the van and it fixes itself.
Training
Week 4 of 8 · upper/lower split · 4 days
MON
Lower body · strength
TUE
Rest · 8k steps
WED · TODAY
Upper body · push
Today's exercises
Barbell bench press
Last time: 60kg × 8
4 × 6–8
Incline dumbbell press
Last time: 22.5kg × 10
3 × 8–10
Seated shoulder press
Last time: 20kg × 10
3 × 8–10
Cable lateral raise
Last time: 7.5kg × 14
3 × 12–15
Rope triceps pushdown
Last time: 25kg × 12
3 × 10–12
Swap an exerciseRebuild weekRest day
THU
Rest
FRI
Lower body · heavy
SAT
Upper body · pull
Nutrition
Tuesday · logged in full
2,318KCAL
187gPROTEIN
68gFAT
Tuesday's meals
05:40
Overnight oats, whey, banana
520 kcal · 38g protein
09:30
Greek yogurt + handful of almonds
280 kcal · 22g protein
12:15
Chicken & rice box, side salad
640 kcal · 52g protein
15:00
Protein shake, apple
238 kcal · 27g protein
19:00
Beef mince chilli, jacket potato
640 kcal · 48g protein
Built around your job
Two of these are eaten cold out of a bag. The plan knows you're on site and won't hand you recipes that need a kitchen at noon.
Swap a mealShopping listEating out
Log food
Photo, barcode or search — three taps
📷
Photo log
Snap your plate, it reads it
Result · photo
Chicken breast, ~180g
grilled
297 kcal
White rice, ~200g cooked
estimated portion
260 kcal
Mixed veg & sauce
estimated
95 kcal
Total
62g protein · 9g fat
652 kcal
▥
Barcode scan
Point at the packet
Result · barcode
Chicken & Bacon Pasta
Tesco · 380g pot
445 kcal
Macros
34g protein · 46g carbs · 13g fat
ADD
Fits today. You'd be 41g of protein short by bedtime — the coach will suggest a fix.
Ask Coach
LIVE AIThis one is real. Ask it something and it answers, right now.
Morning. I'm the same coach that runs inside the app — ask me for a plan, or anything you're stuck on. Pick one below or type your own.
2 free questions · no sign-up
Progress
Last 8 weeks
Weight
94.6kg → 90.4kg
down 4.2kg in 8 weeks
ON TRACK
Wk 1Wk 8
Consistency
Sessions this month
14 / 16
Days food logged
26 / 30
Strength
Bench press
50kg → 60kg
+20%
Squat
70kg → 90kg
+29%
Deadlift
90kg → 115kg
+28%
4-Week Blueprint
Built from your stats, goal and job · regenerates monthly
Your targets
Daily calories
2,350 kcal
Protein
185g
Training days
4 per week
Target loss
0.5kg / week
Week 1 · Foundation
Learn the lifts, land the food. Volume deliberately low so nothing hurts by Friday. Steps target 8k.
Week 2 · Build
Add a set to the main lifts. First proper progression on bench and squat. Protein tightened to 185g daily.
Week 3 · Push
Heaviest week. Top sets go up 2.5kg where last week felt easy. Extra rest day if site hours run over.
Week 4 · Deload & reassess
Volume drops by a third to let you recover. Weigh-in and measurements, then the next block is rebuilt from the new numbers.
Rebuild blueprintChange goalExport PDF
Cardio
Zone 2 and intervals, sized around your training week
6,480STEPS TODAY
9,000TARGET
74MINS / WK
This week's cardio
Incline walk
Mon · LISS · zone 2
30 min
Bike intervals
Tue · HIIT · 40s on / 80s off
14 min
Incline walk
Thu · LISS · zone 2
30 min
Why this much
You're already on your feet all day on site, so the plan keeps cardio low and steady. Piling intervals on top of an eleven-hour shift is how people burn out in week three.
Log a sessionSwap to rowingBuild cardio plan
Recovery
Sleep, readiness and what to do about it
This morning's readiness
Readiness score
Sleep 6h 10m · energy low · legs sore
6 / 10
Session stays, but the top set drops 5kg and the last accessory is cut. You'll still progress — just not today.
Sleep, last 7 nights
ThuWed
Average 6h 44m. Two more hours a week would do more for you than any supplement.
Tonight's mobility
Couch stretch
hip flexors — you've been on ladders
2 × 60s
Thoracic opener
helps tomorrow's pressing
8 reps
Calf release
standing all day
90s each
Mindset
The bit most apps skip
Talk it out
A proper conversation when you're flat, fed up or thinking about packing it in. Type or talk — it listens first, then helps you adjust today rather than write the week off.
Start a conversationUse the mic
Yesterday's session
You said you were knackered and close to skipping. We shortened it to twenty minutes and you still went. That's the fourth time this month you've turned a write-off into a session — that's the habit doing the work now, not motivation.
Tools
Box breathing
4-4-4-4 · before a heavy set or after a bad shift
2 min
Adjust today's session
one tap, based on how you actually feel
GO
Why you started
your own words, from week one
READ
Milestones
Goal-aware roadmap · fat loss
First full week logged
Week 1
10 sessions completed
Week 3
First 2kg down
Week 4
Bench bodyweight × 5
60kg → 90kg
5kg down
0.8kg to go
30-day logging streak
6 days to go
Latest win
Deadlift 115kg × 5 — up 25kg in eight weeks.
Share win card
Recipe Generator
Tell it what's in the fridge, get something that fits your macros
You typed
chicken thighs, rice, peppers, eggs, greek yogurt
Chicken & pepper rice bowl
Serves 1
18 min · one pan
612 kcal
Macros
54p · 61c · 17f
Fits your 185g protein target with room for an evening meal. Cook double and the second portion is tomorrow's site lunch, eaten cold.
Method
1. Rice on. 2. Thighs skin-down in a dry pan, 6 min, turn. 3. Peppers in with the fat that's rendered. 4. Fold through the rice, top with yogurt thinned with lemon.
Make it higher proteinUnder 500 kcalAdd to today
Log & History
Every session, by date
24DAY STREAK
4THIS WEEK
18THIS MONTH
Recent sessions
Lower body · strength
Mon 3 Aug · 52 min · 5 exercises
✓
Bike intervals
Tue 4 Aug · 14 min · HIIT
✓
Upper body · pull
Sat 1 Aug · 41 min · 5 exercises
✓
Lower body · heavy
Fri 31 Jul · 55 min · squat PB
✓
Logged sets · Monday
Back squat
90 × 5 · 90 × 5 · 92.5 × 4
PB
Romanian deadlift
80 × 8 · 80 × 8 · 80 × 7
—
Leg press
150 × 12 · 150 × 11
—
Weekly Check-in
Three questions every Sunday
1 · How did training feel?
"Good until Thursday, then two long days on site and I was running on empty."
2 · How tight was nutrition?
"Weekdays fine. Saturday was a write-off — takeaway and a few pints."
3 · What changed?
"Down 0.6kg. Sleep's been poor, maybe six hours."
Coach's read on the week
Down 0.6kg with one loose day is a good week, not a bad one — don't let Saturday rewrite it. The Thursday crash is the real signal: I'm moving your heavy lower session to Wednesday so it lands before the long days, not after. One thing for next week — get to bed thirty minutes earlier on site nights. Everything else stays.
Monthly Refresh
New numbers in, new block out
What changed this month
Weight
92.5kg → 90.4kg
Waist
-3cm
Sessions completed
18 of 20
Days food logged
26 of 30
Your next block
Calories
recalculated for your new weight
2,350 → 2,280
Protein
held — it's working
185g
Training
heavy day moved off site days
4 days
Loss is bang on target at 0.52kg a week, so nothing dramatic changes. The calorie drop is only because you're carrying less weight around than you were four weeks ago.
That's the whole thing.
Your version is built around your job, your goal and your week — answer a few questions and your full plan is ready.
Common questions
Can I try the AI coach without signing up?
Yes. On this page you can ask the real AI coach two questions for free — no account, no email and no card. Ask it to build you a meal plan or a beginner gym plan and it answers straight away.
Is this the real app or a mock-up?
These are the real app screens, filled in with a demo member's week so you can see what a used account actually looks like. The Ask Coach screen is genuinely live and answers in real time.
What does Build Me Different cost?
30 days completely free with full access, then £19.99 a month. A card is required to start the trial and you can cancel any time within the 30 days without being charged.
What is included in the app?
A 4-week blueprint, daily training, nutrition with a full meal plan and shopping list, cardio, recovery, mindset support, milestones, a 24/7 AI coach, a recipe generator, photo and barcode food logging, workout logging with streaks, progress tracking, weekly check-ins and a monthly refresh.
New to training? Read starting the gym as a complete beginner, or see how it works and pricing.