The NDFIT Blueprint

Shredded physique with clearly visible abs — 100% natural · no shortcuts
The Blueprint to Naturally Achieve Your Dream Physique.

Everything you need to build your dream physique, in one app. No guesswork, nothing complicated. Just open it and follow the steps.

Launch offer · 50% off

€19.99~~€39.98~~

One-time payment, lifetime access. Launch price: goes up to €39.98 after launch.

Why I made this

I wasted years guessing. You don't have to.

When I started, I was the skinny kid watching every fitness video I could find. One person said bulk, the next said cut. One said train every day, another said three times a week. I tried a bit of everything and got nowhere for a long time.

It took me 4 years of training, mistakes and changing programs, all natural, to work out what actually builds muscle and gets you lean. The NDFIT Blueprint is that, put into one simple plan.

It's the exact training I do, the way I eat, and the recovery habits that made the difference. Every step is laid out, so you just open it and follow it.

You don't need 2 hours in the gym.
You don't need a complicated diet.
You don't need any shortcuts.

You need a plan that works, and to stick to it. That's what this is.

Ned, @ndfit

My transformation

4 years. 100% natural.

From skinny kid to shredded, with no shortcuts.

Year 0 · Skinny Where I started.

The same plan in this app: eat more and train hard to build, then cut to reveal it.

Client results

Real people. Real results.

Shred · 12 weeks · −8 to 10 kg

Before Week 0.

Client who followed my training program for a 12-week shred. Shared with permission, face hidden for privacy.

Lean bulk · 10 weeks · +7 kg

Before Week 0.

Client who followed my training program for a 10-week lean bulk. Shared with permission, face hidden for privacy.

Everything you get

Your exact daily calories and macros
Worked out from your age, height, weight and activity.
4 goals to choose from
Slow cut, cut, aggressive cut or lean bulk.
A full gym plan for 3, 4 or 5 days a week
Every exercise, set, rep and rest time laid out.
An easier swap for every exercise
Machine taken or too hard? Swap it.
Exactly how hard to push every set
So you never have to guess.
A simple cardio plan for your cut
15 minutes, 3 times a week.
25 meal and snack ideas with calories and macros
Portions change automatically for your cut or bulk, plus pre-workout meals and high-protein snacks.
A food tracker and weight tracker
It tells you when to eat more or less.
My exact supplement stack
What I take, when, and what each one does.
A hydration and electrolyte guide
Your personal daily water target, plus my cheap electrolyte trick.
A full sleep and recovery guide
The part most people ignore, and the one that matters most.
A 1 rep max calculator
Know your strength and track it.

All explained in plain English. If you've never set foot in a gym, you'll still know exactly what to do.

Questions

Do I need a gym?

Yes. The plan uses standard gym machines, cables and dumbbells. Every exercise has a swap if a machine is busy.

I'm a complete beginner. Is this for me?

Yes. Everything is written in plain English, and every set tells you exactly how hard to push.

How long are the workouts?

About 60–80 minutes, including the rest between sets.

Is this a subscription?

No. You pay €19.99 once and keep access for life.

How old do I need to be?

13 or older. If you're under 18, your calories stay at maintenance so you can keep growing, even if you pick a cut.

What device do I need?

Any phone or computer. It opens in your browser, no app store needed. Your plan is saved on the device you buy on. Changed phone? Message me on TikTok @ndfit with your receipt and I'll get you back in.

Can I get a refund?

Because you get instant access to the full plan, by buying you agree to start straight away, which means the usual 14-day EU right to cancel doesn't apply. If something isn't working, message me on TikTok @ndfit and I'll help.

Can I switch between cutting and bulking?

Yes, anytime. Tap your new goal in the Diet tab and your calories, macros and meals update straight away.

How do I get help?

Message me on TikTok @ndfit.

Terms of sale · Questions? Message @ndfit on TikTok

NDFIT Blueprint

Training

How many days a week can you train?

How to train

RIR

Reps in reserve means how many more good reps you could still do when you stop. "1 rep left" = stop when you could do exactly 1 more.

3 sets

Set 1: leave 1–2 reps (1.5). Set 2: leave 1 rep. Set 3: go to failure.

2 sets

Set 1: leave 1 rep. Set 2: go to failure.

Failure

Failure means you can't do another rep with good form. On squats, use a spotter or the safety bars when you go to failure.

Rest

Big lifts: 3–4 minutes. Squats, presses, rows, deadlifts, lat pulldowns and hip thrusts. Everything else: 2–3 minutes.

Add

Hit the top of the rep range? Next time add a little weight (2.5 kg / 5 lb). That's how you grow.

Feel it

Mind-muscle connection matters. Think about the muscle you're training and feel it squeeze on every rep. If a chest press is all shoulders and arms, slow down and lighten the weight until your chest does the work.

Form

Slow and controlled beats heavy and sloppy. Lower the weight in about 2 seconds.

1 rep max calculator

Your 1 rep max is the most you could lift once. Enter a set you did and we'll estimate it.

Weight lifted Reps done

Estimated max

Diet

Your daily target

Change your goalSwitch anytime. Your calories, macros and meals update straight away.

Today so far

Tap + on any meal you eat. Aim to land close to your target, it doesn't have to be perfect.

Carb timing

Carbs are your main fuel for training. When you eat them makes a difference.

60–90 min beforeFast-digesting carbsEasy carbs like rice, cereal, bagels or fruit give you energy without feeling heavy. Keep fat and fibre low. See the pre-workout meals below.

Within 1 hour afterFast carbs and some proteinRefills your muscles' energy stores and starts recovery. An hour after is ideal, but don't panic if it's later: you still get the benefit for a few hours.

Rest daysKeep your carbs the sameIt takes 1–2 days for carbs to fully refill your muscles. What you eat on a rest day fuels your next sessions, so don't cut carbs just because you're not training.

Most important of all: hit your total daily carbs every day. Timing helps, but your daily total matters most.

Pre-workout

Pre-workout meals

Eat one of these 60–90 minutes before you train. Each has 90–100 g of carbs. Fast-digesting carbs give you energy without feeling heavy. Keep fat and fibre low here.

Simple meals

Numbers are close estimates. Weigh food raw when you can.

Quick tips

Take a 10–15 minute walk after mealsHelps digestion, keeps blood sugar steady and adds easy steps.
Protein at every mealChicken, eggs, Greek yogurt, fish, lean beef, tofu or a shake.
Drink your waterSee the hydration section below for your daily target.
Eat fruit and veg dailyFills you up for few calories and keeps digestion regular.
Plan for the weekendMost people undo a good week on Saturday. Keep the same routine.

Don't skip this

Hydration

Your muscles are about 75% water. Even being slightly dehydrated makes you weaker in the gym, more tired and hungrier, and it slows recovery.

Your daily water target

Taking creatine? Drink moreCreatine pulls water into your muscles. Add 0.5–1 litre on top of your target, every day you take it.
Training day: add 0.5 litreSip during your workout, not all at once afterwards.
Start the day with a big glassYou wake up dehydrated. Drink 500 ml before your first coffee.
Check your peePale yellow means you're good. Dark yellow means drink more.
Carry a bottle everywhereA 1-litre bottle makes it easy to count: fill it up 3 or 4 times a day.

My supplements

This is what I take. You don't need supplements to get results: food, training and sleep come first. Check with your doctor first if you have a health condition or take medication.

Creatine · every dayThe most researched supplement there is. Helps you get an extra rep or two, get stronger faster and keeps muscles looking full. Most research uses 3–5 g a day; I take 10 g. Timing doesn't matter, just take it daily and drink plenty of water.
Whey protein · through the dayA quick, easy way to hit your protein target. Digests fast, so it's great after training or between meals when you're short on time.
Pre-workout · 20–30 min before trainingThe caffeine gives you energy and focus for a harder session. Start with half a scoop to see how you react, and don't take it within 8 hours of bed. Not for under-18s: the caffeine dose is too high.
Multivitamin · morningFills small gaps in your diet so you're not missing key vitamins and minerals. It backs up good food, it doesn't replace it.
Zinc · morningSupports your immune system and normal testosterone levels. You lose some through sweat, so it's useful if you train hard. Stay under 40 mg a day.
Magnesium bisglycinate · nightHelps you relax and sleep more deeply, and supports muscle recovery. This form is gentle on the stomach.
Electrolytes · through the daySodium and potassium help your body hold water in the right places, so you stay hydrated, get better pumps and feel less flat. You lose both when you sweat.

My cheap electrolyte trick

The cheapest way to get electrolytes is LoSalt (low-sodium salt), sold in most supermarkets. It's mostly potassium with some sodium. I use it in my food and water and aim for about 3 parts sodium to 4 parts potassium.

3.5–4.7 gPotassium a day

2–3 gSodium a day if you train and sweat

Why it helps with bloating: most people eat lots of sodium but not enough potassium. Getting more potassium helps your body let go of extra water, so you look less puffy. It shifts water, it doesn't burn fat.

Check with your doctor before using potassium salt if you have kidney or heart problems, or take blood pressure medication. Don't take extra potassium pills on top.

Where I buy mine: I get my supplements online from HP Nutrition and Huge Supplements.

Track your weight

Weigh yourself in the morning, after the toilet, before eating. Look at the weekly trend, not single days.

Today's weight (kg)

Recovery

Sleep is where you grow

Muscle is built while you rest. Get these basics right and everything else works better.

Most important

Sleep is the most important part of this plan.

More important than your training, your meals or any supplement. If you only get one thing right, make it sleep.

On a cut, sleep decides how much muscle you keep. In one study, people dieting on 5.5 hours of sleep lost about 60% more muscle than when they slept 8.5 hours, on the same calories. Less sleep means more of the weight you lose is muscle, not fat.

What bad sleep does

More hunger and stronger cravings
Weaker lifts and less energy in the gym
Slower recovery and more soreness
Less fat lost, more muscle lost

Sleep basics

Sleep 7–9 hoursCount back from your alarm and set a bedtime.
Same times every dayGo to bed and wake up at the same time, weekends too. Within 30 minutes is fine.
Keep your room cool: 18–19°C (65–67°F)A cool room helps you fall asleep and stay asleep.
Make it dark and quietBlackout curtains or a sleep mask. Earplugs or a fan if it's noisy.
Stop eating 2 hours before bedGo to bed with an empty stomach. Digesting a meal keeps your body working when it should be resting, and can cause reflux.
No caffeine after 2 pmCoffee, energy drinks, pre-workout and some teas all count.
Put your phone down 30 minutes before bedRead, stretch or take a warm shower instead.
Get daylight in the morning10 minutes outside after waking helps you feel sleepy at night.

Optional

Magnesium

Some people sleep better with 200–400 mg of magnesium bisglycinate about an hour before bed. It's not required. Check with your doctor first if you take medication or have kidney problems.

Rest days

Still walkAim for 7,000–10,000 steps. It helps soreness and fat loss.
Sore is normal, pain isn'tSoreness fades in 1–3 days. Sharp or joint pain means stop and get it checked.
Eat the same on rest daysKeep hitting your calories and protein. Recovery needs food.