Shoulder press
Lat pulldown01
Your route
- Your end goalA goal weight, a body fat and a date
- When to cut, when to bulkEvery phase in the right order
- Your wayYou pick the pace. The science sets the limits
Science-backed training and food
Fitness,on autopilot.
Tell us where you want to be. We plan every step: when to cut or bulk, a 1-year training program, and weekly meals built to your macros, with the shopping list and a quick prep guide. Set it up once and get hours back every week.
FreeNo adsNo account42 sources
Better results.
A fraction of the time.
Save 6 hours a week on food alone.
02
Your food
- Grocery list, madeExactly what to buy at the shops
- Prep, step by stepWhat to cook, in what order, and how much
- Built to batchMeals curated for short prep and big batches
- Each day plannedOpen the app and eat what it says
- Macros hitEvery day on your macros for your goal
- Health coveredFibre, sodium and key micronutrients
03
Your training
- Exact setsWhat each muscle needs each week
- Rest times setTailored to each exercise, from the research
- How hard to pushHow close to failure on every set
How it works
Set it up once.
Then it runs.
- 01
Answer a few questions.
Your age, sex, height and weight, how many days you want to train, how you like to eat, the foods you like and more. All of it goes into a plan built just for you, in seconds.
Your body, your week, the food you like.
- 02
Coast decides.
A week of meals that lands on your macros every day, and the shopping list for it. A training program with exactly the sets, rest and effort each muscle needs. When to bulk and when to cut.
Your meals, your training, when to cut and when to bulk.
- 03
Cook once. Train. Live.
Every aspect is built to be as efficient as possible, so you reach your body goals without spending more time than you need to. Then go back to living.
Reach your goal without it taking over your life.
The meals
One cook. 10 minutes.
Ready for the week.
Every meal on the list is built for batch cooking: about 10 minutes of hands-on work, then the slow cooker or oven does the rest. One cook covers curries, bowls and pasta bakes across the week, and every day adds up to your macros.
Butter Chicken & Rice7 min hands-on
BBQ Pulled Pork, bowl or burger10 min hands-on
Spaghetti Bolognese8 min hands-on
Greek Lemon Chicken Gyro Bowls10 min hands-on
Massaman Beef8 min hands-on
Chicken Mac & Cheese Bake10 min hands-on
Korean Shredded Beef8 min hands-on
Cottage Pie13 min hands-on
Satay Chicken & Rice8 min hands-on
Chicken & Chorizo Jambalaya10 min hands-on
Beef Stroganoff & Rice8 min hands-on
Moroccan Lamb & Chickpeas12 min hands-on
Teriyaki Chicken & Rice8 min hands-on
Chipotle Chicken Burritos or Bowl18 min hands-on
Pulled Beef Ragu Pasta8 min hands-on
Citrus Pork Carnitas Bowls10 min hands-on
Dry Beef Rendang8 min hands-on
Chicken & Bean Enchilada Bake15 min hands-on
Garlic Butter Chicken & Rice Tray15 min hands-on
Tuscan Chicken & White Bean Stew10 min hands-on
Lamb Keema & Peas10 min hands-on
Beef Stew & Crusty Bread10 min hands-on
Shawarma Chicken Tray & Rice10 min hands-on
Red Lentil & Chickpea Dal7 min hands-on37Batch meals
~10Min hands-on per pot
1Shop a week
Your route
When to cut.
When to bulk.
Set your goal weight and body fat. The app works out how to get there.
- Know exactly when to stop cutting and start building
- You pick the pace. The science sets the limits
- Honest about how much muscle a drug-free lifter can build
What to eat, every day
Swap anything.
Your macros hold.
Every day shows what to eat and when. Not feeling today's lunch? Swap it for something else. Your macros still hold.
- Only meals that keep the day on target are offered
- No meal ready? Blend a backup smoothie in about 4 minutes
- Your shopping list updates with any meal swaps
Got food to use up?
Start with
what's in the fridge.
Tick the chicken, rice or eggs you already have. Meals that use them come first. Anything you won't eat, or can't, stays out of the way.
- Use up what you already have first
- Leave out ingredients you don't like or can't eat
- Pick the meals you like and your plan is built around them
Meal prep
Prep day,
step by step.
Open prep day and the app walks you through it: what to cook first, what goes in the fridge and what goes in the freezer.
- Cook mode with every step and its timer
- Every tub marked fridge or freezer
- A reminder the night before to thaw tomorrow's food
The training
Every set
counts.
I'm not a PT, so I don't write the training. The app builds it from published research: how many sets each muscle needs, how hard to push, how long to rest, when to back off.
Already programmed
The right sets,
every muscle.
Everything you need for every session, set by the research on muscle growth.
- Effective sets per muscle, per week
- Rest times for each exercise
- Reps that change each week for progressive overload
- A reps-in-reserve target on every set for muscle growth
- Machine taken? Swap to one that hits the same muscle
- Form cues for your exercises, and more
Bench press3 × 6–8 · rest 2 min
Supported row3 × 8–10 · rest 90 s
Back squat3 × 6–8 · rest 3 min
Romanian deadlift3 × 8–10 · rest 2 minRest per exerciseReps that progressEffort on every setMachine taken? Swap it
Where the rules come from
Research,
not opinions.
42 sources behind the 25 decisions the app makes about your route, your training and your food. Where the evidence is thin, it says so.
Training · Good
How many sets.
A muscle's hard sets each week. Pelland et al. 2026, meta-regression of 67 studies.
Your route · StrongHow fast to cut.
Losing fat without losing muscle. Garthe et al. 2011, a trial in 24 elite athletes.
Meals · GoodHow much protein.
Grams a day, and more on a cut. Morton et al. 2018, meta-analysis of 49 studies.
Training · EstimateWhen to back off.
A lighter week before fatigue piles up. Bell et al. 2023, 2025, expert consensus, few trials.
Your route · EstimateHow big, drug-free.
Where natural muscle tops out. Kouri et al. 1995, FFMI in 157 athletes.
All 25 decisionsRead the sources.
Every decision with its confidence label and the papers behind it.
The Lab
I built it
to run itself.
I'm Ryan. I work full time. I want to train and eat well, but I don't want it to take over my life. I rock climb, I game, I watch sports, and I didn't want to give all that up to be fit. Turns out I don't have to. I scan every month, and the scans show it working.
See the scans →FAQ
Common questions.
I already train. My food is the mess.
Start with the meals. Pick the ones you like and the app plans the week around your macros, writes the shopping list and plans one prep session. Each day shows what to eat and when.
I don't have time to cook.
Most of the week's food comes off one prep session. Each of the 37 batch meals is one cook for 8 tubs, 31 of them with 10 minutes or less of hands-on work, and the app picks what goes in the fridge and what goes in the freezer.
Won't I get sick of eating the same thing?
One cook covers different meals across the week, not one dish seven times. Swap any meal for another you like and the app re-balances the day so it still lands on your macros.
Is it only for building muscle?
No. It's for men and women who want to lose weight, build muscle or both. You set the goal weight and body fat, and your route plans the phases in between.
Do I need ChatGPT or another AI?
No. There's no AI in the app. Your route, your program and your meals are built from published rules, on your phone, in about a minute.
How much does Coast cost?
Coast is free: meal plans, training programs, shopping lists and meal prep, with no ads and no account.
Coast for iPhone and Android
Set it up once.
Live your life.
On a computer?Point your phone's camera here to get the app.