Built different

Your plan isn't just based on your goals.
It's built around your body, your health, and your life.

Most fitness apps ask you three questions and call it a day. FRGD goes deeper — collecting the same information a real personal trainer would need before writing your first workout.

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Medical history — your safety comes first

FRGD asks about diagnosed medical conditions before generating your plan. This isn't just data collection — it directly shapes every exercise and meal we recommend.

Diabetes

Blood sugar stabilising meals, steady-state cardio prioritised, no extreme calorie swings.

Hypertension

Moderate intensity training, heart rate managed, sodium-aware meal planning.

Heart disease

Low-impact exercises, conservative progression, no high-intensity without clearance.

Arthritis

Joint-friendly exercise selection, high-impact loading avoided on affected joints.

Asthma

Cardio intensity managed, warm-up protocols emphasised.

Injuries & surgeries

Exercises modified around knee, back, shoulder, ankle, wrist and hip injuries.

Current medications are also noted — certain medications affect heart rate, metabolism and nutrient absorption, all of which influence training intensity and calorie targets.

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Female health — cycle-synced training & nutrition

FRGD is one of the few fitness apps built with female physiology in mind. Training and nutrition science has historically been based on male subjects — we fix that.

Menstrual cycle phases

Your hormones change every week. Your plan should too.

Menstrual

Days 1–5

Light movement — yoga, walking, gentle mobility

Anti-inflammatory foods, iron-rich meals, slightly reduced calories

Follicular

Days 6–13

High intensity — heavy lifting, HIIT, PRs

Higher carbs for energy, lean proteins, fermented foods

Ovulation

Days 14–16

Peak performance — push your limits

Antioxidant-rich foods, zinc focus

Luteal

Days 17–28

Moderate — Pilates, lower intensity strength

200–300 extra calories, higher protein, magnesium-rich foods

PCOS

Affecting 8–13% of women, PCOS requires a fundamentally different approach. FRGD builds PCOS-specific plans that prioritise resistance training, cap HIIT sessions, eliminate long-duration high-intensity cardio, and use low glycemic index carbohydrates only — including Sri Lankan PCOS-friendly foods like kurakkan, gotukola and mukunuwenna.

Other conditions we adapt for

Endometriosis

Reduced intensity during menstrual phase, anti-inflammatory nutrition, omega-3 prioritised.

Thyroid disorders

Moderate training intensity, iodine and selenium-rich foods, raw cruciferous vegetables excluded.

Hormonal contraceptives

Suppressed cycle phases detected — standard female training applied without phase adjustments.

Pregnancy

Low-impact only — walking, prenatal yoga, light resistance. HIIT and heavy lifting excluded.

Postpartum

Gentle return-to-exercise protocol starting with walking and pelvic floor work.

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Nutrition & dietary health

Food allergies

Allergies captured during onboarding are permanently excluded from every meal plan — lactose, gluten, nuts, eggs, shellfish, soy.

Disordered eating history

No extreme calorie deficits. Nutrition framed around nourishment and performance — not restriction.

Supplements

Current supplements noted and factored in — avoiding redundant recommendations.

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Recovery & stress — the missing piece

High stress raises cortisol, which directly affects fat storage, muscle recovery and hormonal balance. Most apps ignore this entirely. A plan that doesn't account for your recovery capacity is a plan that won't work.

High stress

Reduced training volume, more rest days, lighter intensity.

Poor sleep (under 6 hours)

Recovery-focused programming, lower intensity sessions.

Low energy levels

Training structure adjusted to avoid burnout.

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Physique analysis

Upload a photo during onboarding and FRGD estimates your body fat percentage and recommends the right training phase — cut, bulk, recomp or maintain. Not comfortable with a photo? Use the manual self-assessment option instead and get the same recommendation.

The result

Every plan FRGD generates is the product of over 30 data points — goals, biology, health history, lifestyle, recovery and physique. Not a template. Not a generic program. A plan built specifically for you, updated weekly, and adjusted as you progress.

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