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
For people who already train
You already train.Your food falls apart by Wednesday.
One shop, one cook, 8 tubs on your macros. About 10 minutes hands-on.
One shop and one cook on Sunday, about 10 minutes hands-on, and the slow cooker does the rest. 8 tubs on your macros, ready for the week. Your route and a 1-year training program come with it, free.
FreeNo adsNo account42 sources
Better results.
A fraction of the time.
One cook replaces a week of deciding, shopping and cooking. That's about 6 hours a week back.
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.
Built for slow cooker meal prep: 29 slow cooker meals and 8 oven bakes, each cooked once for 8 tubs, most with 10 minutes or less of hands-on work. The app picks which ones, writes one shopping list and plans each day around them, so every day adds up to your macros and your protein.
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. Why is my food the problem?
Training is a few sessions a week. Food is every day: deciding, shopping, cooking and guessing the macros. Coast plans it once. One shopping list, one cook, and each day already adds up to your calories and protein.
Is this high protein meal prep?
Yes. Your protein target comes from the research (see the 42 sources), and every day is planned to hit it. The batch meals are built around chicken, beef, pork, lamb, fish or plant protein.
Do I need a slow cooker?
For 29 of the 37 batch meals, yes. The other 8 are oven bakes. Any 5.5 L slow cooker works: this one is $24 at Big W. Not sponsored, no commission.
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.
Can I use it to cut, not just bulk?
Yes. Set your goal weight and body fat and your route plans the phases: a cut, a build or both, in the right order. Your calories and meals follow the phase you are in.
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
Cook once.
Eat well all week.
On a computer?Point your phone's camera here to get the app.