A four-minute diagnostic for adults 25–45 who already know the basics, follow the right people, and somehow keep ending up back at square one. The quiz names the pattern. The result page gives you the seven-day plan that fits it.
About your training, eating, sleep, past programs, and the specific way you tend to fall off. No essay questions. No food log uploads.
One of six archetypes — Monday Restarter, Ghost, Researcher, Grinder, Juggler, or Rebuilder. The result is on the next page, not buried behind an email gate.
Day by day, runnable Monday morning. Built for your pattern — not someone else's. If you want the PDF version for the fridge, drop your email after.
I'm Mike Egan — coach, athlete, podcaster.
I've spent the last several years working with motivated adults who already know what to eat and how to train, and still can't stay consistent. The patterns aren't random. There are six of them, and they show up over and over again. I built this quiz so you can identify yours without having to hire a coach to find out.
The protocols are evidence-based, not aspirational.
Strength training, real food, enough sleep, a system that survives a bad weekend. Boring, specific, and built for an actual life — not a Sunday-night fantasy week.
You're not lazy. You're stuck in a perfectionism loop.
Monday through Thursday, you're a machine. You track your food, you train, you feel sharp. Then Friday hits, the weekend slides, and Monday becomes a fresh start — again. You've been telling yourself "I'll lock in this week" for so long it's basically a personality trait. Every restart is heavier than the last.
The reason it isn't sticking has nothing to do with your discipline. The plan itself has no recovery protocol. One missed meal becomes "I already blew it." 300 calories becomes 3,000. One slip becomes a month off.
More willpower, a stricter plan, a 75 Hard challenge, or a meal prep service.
A plan engineered to survive imperfection — a minimum viable day, a bounce-back protocol, and the identity reframe that you're not "the kind of person who falls off." You're the kind who has a recovery plan.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →You're not out of shape. You're training the wrong body.
You used to play. You used to be the athletic one. Then life happened — career, kids, a bad shoulder, less sleep — and you keep trying to train like the 22-year-old in your head with the body you have at 38.
You get a few good weeks, tweak a knee or a back, take six months off, then go back to the same approach. The ghost of who you were is writing the program. The current body keeps casting the deciding vote.
To grind harder, get back to "the program," do CrossFit again but smarter, maybe TRT.
A new athletic identity that respects recovery as the actual limiter. Joint-friendly substitutions. Concurrent programming — strength, zone 2, and targeted conditioning — instead of "everything maxed every session." A real benchmark to compete with your past self honestly.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →You don't need more information. You need to stop changing the plan.
You've listened to every podcast. You can name three studies on hypertrophy. You've optimized your macros four times this year and tried 5/3/1, then RPT, then Norwegian frequency, then RP. You change programs every 4–8 weeks because something promising shows up on YouTube.
Your knowledge is in the 90th percentile. Your body is in the 30th. The problem isn't what you know. It's that you can't stop tweaking long enough to actually progress.
The "right" program, the optimal split, the latest hot take from a popular podcast guest, a more advanced plan.
One boring program, run for 16 weeks, with no modifications. A single source of truth — one coach, one system, no second-guessing. A short list of allowed inputs (sleep, lifts going up, photos, waist tape) and a long list of disallowed ones.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →You're not undertrained. You're under-recovered.
You're in the gym 5–6 days a week. You track macros. You hit your steps. You're doing everything the influencers say to do — and your body has stopped responding. You're constantly sore, your sleep is broken, your lifts haven't moved in months.
This isn't a discipline problem. It's a recovery debt problem, and the answer is the opposite of what your instincts are telling you.
More cardio, lower calories, a stricter program, a fat burner.
A real deload — not a "light week." Calories back up to maintenance for 4–8 weeks before any cut. Protein at 0.8–1g per pound. A protected sleep window. Strength training kept; conditioning intensity cut.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →You don't need more discipline. You need a plan that fits your actual life.
You're a parent, a manager, a partner, a person with too many group chats. You're not lazy — you're outnumbered. You've tried 5-day plans, 6-day plans, hour-long sessions, and they all worked for two weeks until the kid got sick or the work trip happened.
You've concluded "I don't have time," and what you actually mean is "I don't have a system that survives my real life."
A 1-hour gym session 5 days a week, the "right" routine, to wake up at 4:30 AM.
A 30-minute, 3-day plan that gets done in chaotic weeks. Defaults instead of decisions: same lift days, same protein floor, same rough meal repertoire. A 10-minute version of every workout for emergencies.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →The weight is off. Now let's give you the body you actually wanted.
You did the hard part — you lost the weight. Maybe through a hard cut, maybe through a GLP-1, maybe both. You're at the number. And the body in the mirror isn't the body you pictured. You're smaller, but you're soft. Weaker than you've been in years.
You don't have a fat problem anymore. You have a building problem, and nobody taught you the second half of the equation.
More cardio, to stay smaller, a stricter version of the diet that worked.
Resistance training, 3x/week, progressively loaded. Protein at 0.8–1.0g per pound (most rebuilders are at 0.4 or below). A maintenance-or-slight-surplus calorie plan. A 12 to 24-week rebuild timeline. The scale-mindset reframe: the number can go up while the body gets better.
Drop your email and I'll send you your archetype, your 7-day protocol, and the biggest mistake to avoid based on your result.
Send Me My Result →