CIDS

Training Framework

01
Consistency
Show Up
4x / week
02
Intensity
Push Hard
<2 reps in reserve
03
Diet
Eat Right
1g/lb · 2g/kg
04
Sleep
Rest Well
7+ hours / night

The rest is noise.

Person training with focus and determination

Why This Order Matters

Master each one before moving to the next.

Consistency comes first. Nothing else matters if you don't show up. Don't worry about your diet or sleep hacks. Just get in the door, every single day.
Then bring intensity. You're showing up — great. Now make it count. Don't scroll between sets. Don't coast. Push until it's uncomfortable.
Now fuel it properly. You're consistent and training hard. Time to support that with the right food. Hit your protein. Plan your meals. Stop winging it.
Finally, recover. You're doing the work and eating right. Now let your body rebuild. Phone down, lights out, 7-8 hours. This is where the gains happen.

Real People. Real Work.

"I stopped trying to be perfect and just started showing up."

"The only workout you regret is the one you didn't do."

"Meal prep Sunday changed everything for me."

"I thought sleep was for the weak. I was wrong."

What Should You Do?

Tap the answer that fits. Be honest.

Consistency — What does your week look like?

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What You Get

📱
Daily nudgeOne message following the CIDS framework
📖
CIDS Framework GuideFree PDF — everything you need on one page per pillar
👊
AccountabilityWe follow up. We check in. We keep you honest.

It's Not About the Body

It's about the energy, the posture, the confidence.

“Six months ago I couldn't get off the couch. I didn't change my workout program — I just started showing up. CIDS gave me the order. The rest took care of itself.”

“I tried every app, every program. CIDS is the only thing that stuck because it doesn't ask you to be perfect — it asks you to be consistent.”