Formward pulls your food, training, sleep and recovery into a single daily plan. Snap a photo or say what you ate, connect your watch for the rest, and see how twelve weeks of sticking to it could look.
No account. Tap through the whole thing in about a minute.
The plan changes when the week does
Top set dropped, one accessory removed. Same session Thursday if you sleep.
Protein 62g of 140g at 2pm. Front-load it tonight.
A tracker tells you what happened. This changes what you are being asked to do.
Photo
Grilled chicken breast
150 g · 38 g protein
White rice
180 g · 5 g protein
Roasted broccoli
80 g · 3 g protein
Rice portion estimated. Tap to correct.
Say it
chicken and rice bowl, about the same as Tuesday
Grilled chicken breast
150 g · 38 g protein
White rice
180 g · 5 g protein
Roasted broccoli
80 g · 3 g protein
Rice portion estimated. Tap to correct.
Both are estimates and the app says so. You correct the one it got wrong and it remembers the correction.
Steps and sessions from your watch set how hard tomorrow is.
A short night trims volume before you open the app.
A dip moves the heavy day later in the week.
Entered by hand, used only to pace the plan.
Bodyweight is optional and off by default. The plan works without it.
Formward builds an avatar from your photos and shows a range of where twelve weeks of this plan could land, based on how consistently you have actually trained. It moves when your consistency moves. It is a projection, and bodies do not read the projection.
Where twelve weeks of training has left you.
Illustrative. Bodies change at different rates and this is a range, not a promise.
Top set dropped, one accessory removed. Same session Thursday if you sleep.
Today's page, built at 6:02am from last night's data.
Log a meal, take the session it suggests, and watch the plan move.