Free resources
Tools, guides, and calculators
A growing library of free resources Andy has built or vetted for clients over the years. Take what helps, ignore the rest.
There is no shortage of fitness "resources" on the internet. Most of them are repackaged versions of the same five articles, optimised for ads rather than for the person reading them. This page is a deliberately short list — only tools and references Andy himself sends to coaching clients when a question comes up that has a clean external answer.
You will find an evidence-based protein calculator, a baseline activity checklist, and a small handful of further references that pass the bar. Everything links out cleanly, no email gate, no upsell funnel. If a resource is missing from this page that you think should be here, that is the standard Andy applies — the bar is "would I recommend this to a paying client", not "would this drive traffic".
- calculator
Daily protein target — independent calculator
A peer-reviewed source explaining how to calculate the right protein target for your goals. Andy uses the same numbers in coaching.
- checklist
Your first week — minimum-viable checklist
WHO's baseline physical-activity guidance. The floor under everything else. If you do not even hit this, no programme will save you.