Gain muscle with AI coaches keeping the surplus, protein, and weekly volume in check.

Start at 200-300 kcal above maintenance. Hit your protein floor (typically 0.8-1.0g/lb of bodyweight) every day, no exceptions. Lift 4-5 days a week with weekly volume per muscle group in the 10-20 hard-set range. Sleep 7.5+ hours minimum.

That surplus sits on top of an estimate, because maintenance calories are a range, not a magic number, so expect Casey to correct the line as your trend comes in.

Track top-set weight × reps and weekly volume across blocks. Bodyweight should drift up 0.25-0.5% per week. Faster than that and you’re adding fat; slower and your surplus is too small. Casey watches the trend and adjusts.

Cap the bulk at 12-13% body fat (about 8-12 lb total for most people in 16-20 weeks). Past that, you’re fat-gaining; the cut costs more than the bulk gave you. Rex will flag the threshold when you hit it.

Wellness Project pulls bodyweight and body fat in from Apple Health if you’re logging with a connected scale, and Jamie Reyes reads that trend against your top-set weight and weekly volume instead of you eyeballing the scale.

Wellness Project has Free Basic, with Founder Pro at $4.99/month through October 15, and it connects to Apple Health, Android Health Connect, Fitbit, and Oura, so it works with the devices you already own rather than replacing them.