Debloat
Daily targets for the water your face holds: salt, potassium, carbs and timing.
25 research sources~25 min read
$41
View the guide
Guides to fat loss, muscle and looks, with every claim sourced.
One goal per guide: the numbers to aim for, what the studies found, and a link to every source. You can download it right after checkout, a copy comes by email, and it reads well on a phone.
170research sources
116charts and visuals
$14starting price
Choose your goal
Fat Loss
Set your deficit, protein and training so the weight you lose is fat, not muscle.
25 research sources~17 min read
$34
View the guide
Muscle Gain
Sets, effort, reps, rest and protein for size, checked against the studies. The weekly-sets chart alone draws on 67 studies and 2,058 people.
16 research sources~13 min read
$28
View the guide
Strength Gain
The strength-specific numbers, and where they differ from training for size.
10 research sources~9 min read
$28
View the guide
Metabolic Health
Energy, body composition and the habits that move them, plus the test worth asking for.
49 research sources~25 min read
$34
View the guide
See inside before you buy
Real pages from the guides. The answers stay blurred until you buy.
Save up to $32 with a Goal Stack
Three guides for one goal, for less than buying them one by one.
Build Stack
Save $25- Muscle Gain Protocol$28
- Strength Gain Protocol$28
- Diet Tracking Protocol$14
$45
$70 if bought separately
Get the Build Stack
Lean Stack
Save $32- Fat Loss Protocol$34
- Debloat Protocol$41
- Diet Tracking Protocol$14
$57
$89 if bought separately
Get the Lean Stack
How every guide is built
- I
What happens
How the body works on this goal, and the few things that actually change it.
- II
What the studies found
Every claim links to its study. Where the research is thin, the guide says so.
- III
What to do
Clear targets and steps in order, with a one-page summary at the end.
10% off your first order
Join the email list and your code shows right away. After that, one email when a new guide comes out, plus launch offers.
Before you buy
Anything else? Email ironorgsupport@proton.me
How do I get the guide?
Right after checkout: the guide is ready to download on the order confirmation page, and a copy comes by email. It’s a single web page file that opens in any browser on your phone, tablet or computer.
Which guide should I start with?
Start with your main goal. Training for size or strength: Muscle Gain or Strength Gain. Getting leaner: Fat Loss. Every plan that runs on numbers is easier with Diet Tracking. The Goal Stacks bundle the guides that work best together.
Is there a discount?
Join the email list and you get 10% off your first order; the code shows right after you sign up. The Goal Stacks also bundle three guides for less than buying them one by one.
How do presales work?
You pay when you order and the guide arrives by email on its release day. Changed your mind? Email us within 14 days of ordering for a full refund. If a guide misses its release date, you can cancel it for a full refund.
Is this medical advice?
No. The guides are educational. If you have health concerns, talk to a doctor before you change your routine.
Can I get a refund?
The guides are delivered right away, so before checkout you confirm that your 14-day right to cancel ends once you receive them. If a file won’t open or a guide doesn’t match its description, email us and we’ll fix it or refund you.
Start with one guide
Pick your main goal. You can download the guide right after checkout.
Browse the guides