Get in shapewithout giving up your food.
A 12-week food and training plan, built for you. It uses food you already cook, fits your week, and works around your injuries.
A trainer costs $200–500 a month. Kai is $97 for all 12 weeks. You are never billed again.
Three taps. No email needed to see your options.
- ~2 minPlan in your inbox
- 14 daysMoney-back guarantee
- Every weekPlan rebuilt from your check-in
- No appNothing to install
Same person.
Twelve weeks apart.
None of this happens in a week. This is what steady progress looks like. Small changes that stay.
Your plan lands.
- Built from food you already buy
- Weighed, not estimated
- Nothing has to change yet
A real plan, not a generic PDF
| Exercise | Sets × Reps | Target |
|---|---|---|
| Incline DB Press | 3 × 10–12 | Chest |
| Overhead DB Press | 3 × 10–12 | Shoulders |
| Lateral Raises | 3 × 12–15 | Shoulders |
| Tricep Pushdown | 3 × 12–15 | Triceps |
| Plank Hold | 3 × 40 sec | Core |
| Check-In | Weight | Calories | Update |
|---|---|---|---|
| Week 1 | 72.0 kg | 1,850 kcal | Baseline set |
| Week 2 | 71.4 kg | 1,850 kcal | ↓ 0.6 kg ✓ |
| Week 3 | 71.2 kg | 1,780 kcal | Recalibrated |
| Week 4 | 70.5 kg | 1,780 kcal | ↓ 1.5 kg total |
Kai is in your pocket.
Ask anything, any time.
Not a PDF and goodbye. Kai connects on Telegram the day your plan arrives — and stays for the full 12 weeks.
Chat anytime
Swap a meal, ask what a number means, check in after a workout. Kai replies in seconds — with your full plan, goals and history in every message.
Auto check-ins, every Sunday
60 seconds. Your plan updates overnight, with every change explained.
Live data on demand
Type /myplan, /progress or /swap — live data from your plan, instant.
Weight: 71.2 kg (−2.8 kg since start)
Rate: −0.5 kg/wk ✅ perfect pace
Adherence: 87% — keep going 💪
What you’re actually choosing between
Free tools guess. Apps make you do the work. Trainers cost a lot.
| Feature | Free AI chatbot | Tracking app | Personal trainer | Best valueKai |
|---|---|---|---|---|
| Portions with exact weights | Invented | You enter them | Yes | Calculated |
| Calorie maths actually verified | No | No | By hand | Every plan |
| Allergy & injury screening | No | No | Yes | Automatic |
| Adapts to your weekly data | No memory | You adjust it | Yes | Every week |
| Built around your cuisine | Generic | You log it | Sometimes | Always |
| Cost for 12 weeks | Free | $120–270 | $600–1,500 | $97 |
Swipe the table sideways to see how Kai compares →
App and trainer figures are typical market rates.
The right plan beats the hardest plan
Six things most plans miss. This is why yours still works in week ten.
The maths is checked
Every plan is recalculated before it is sent. If the numbers do not add up, it is not sent.
Built around your health
Diabetes, blood pressure, PCOS, a difficult stomach. Your meals are picked to help.
Your food, your kitchen
British, Indian, Mediterranean, American. It uses meals you already cook.
Rebuilt every week
You send a short check-in. Next week is built around what actually happened.
Injuries screened first
Beginners never get unsafe lifts. Allergens never reach a meal.
No gym required
Full gym, a few dumbbells, or just your body weight at home.
$97 for a full 12-week program.
You pay once. There is no subscription. You are never charged again.
That is $1.15 a day. Less than a coffee.
- Complete workout + meal plan PDF
- In your inbox in about 2 minutes
- Chat to your coach on Telegram. Swap a meal. Ask anything.
- A new plan every week, built from your check-in
- No app download, never billed automatically
For people in the UK, US, Canada and Australia.
Trainers and apps bill every month, forever. Kai bills once, per cycle, and only if you choose to continue.
Get my plan — $97Prefer to chat? Start with Kai on Telegram instead.
14-day money-back guaranteeTry your whole plan, risk-free.If it’s not right for you, email Kai within 14 days for a full refund. No questions asked.
Before you start
Is $97 a one-time payment or a subscription?
What if my goal takes longer than 12 weeks?
What if it doesn’t work for me — can I get a refund?
Is this actually personalised, or just a template?
What if I have injuries or dietary restrictions?
How is this different from asking an AI chatbot for a plan?
A chatbot writes a plan that looks right — the calorie total underneath it is invented, and nothing checks it. Here your targets are calculated from your own body, every gram is scaled to hit them, and the finished plan is screened against your allergies and injuries before it is sent. It also remembers you: each week it rebuilds from your real weight and adherence.