The memoir · in editing
Built, Not Given.
The story of earning your own strength, one honest rep at a time.
Not
Given.Cover concept · Chris Castorino
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Food
Food worth the workBeef Wellington, a reverse-seared tomahawk, scallops with brown butter, and 45 more, each with a full nutrition label.Browse recipesJournal
The long gameMindset, habits and lessons learned. Start with 5 Habits That Build Real Strength.Read the journalCalculators
Know your numbers.
Free calculators for your training, heart rate, weight and calories. Add a few details and get an answer you can use today.
Calculator
Heart Rate Zones
Find your heart rate for every training zone, so you know how hard to push on any workout.
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Rate of Perceived Exertion
Turn how hard a set felt into the right weight for your next one.
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Reps in Reserve
Tell it how many reps you had left in the tank and see how strong you really are.
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Rep Max (1–10 RM)
Use one hard set to find the weight you can lift for anywhere from 1 to 10 reps.
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Body Mass Index
See where your height and weight fall on the BMI scale, and what that number doesn’t tell you.
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Metabolic Rate
Find out how many calories your body burns at rest and on a normal day.
Open the calculatorPlanner
Calorie Planner
Get a daily calorie target for your goal, split into protein, carbs and fat.
Open the plannerFrom the kitchen
Sweet ’n’ Spicy Pork Stir-Fry
Pork tenderloin and vegetables moving fast in a sweet-and-spicy sauce that doesn’t hold back.
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