Iron Wanderer, Intake and Assessment
IRON BODY PROTOCOL
Fill this out to build your personalized training and meal plan. Answer honestly, nobody gets judged here, we are too busy forging outcomes.
Baseline Information
Basics first, then we get tactical
Full Name
*
Date
Email
*
Phone (optional)
Age
*
Height
*
Current Weight
*
Approx. Body Fat % (if known)
Biological Sex
*
Male
Used only for recovery and load tuning
Female
Used only for recovery and load tuning
Intersex
Used only for recovery and load tuning
Occupation, Daily Activity Level
Select
Sedentary, desk based
Mixed movement
Very active
Physically demanding job
Average Daily Steps (if known)
Select
<5k
5–8k
8–12k
12k+
Sleep per Night
*
Select
<5 hrs
5–6 hrs
6–7 hrs
7–8 hrs
8+ hrs
Daily Stress Level
*
Select
Low
Moderate
High
Chronic
Training Intake
We build the plan around reality, not fantasy
Training Experience
*
Select
Beginner, 0–6 months
Intermediate, 6 months–3 years
Advanced, 3+ years
Currently Training?
Select
Yes
No
Primary Training Goal
*
Strength
Numbers go up, everything follows
Muscle Gain
Build shape and density
Fat Loss
Lean out while staying strong
Athletic Performance
Move better, faster, stronger
Combat Readiness
Capacity, explosiveness, control
Longevity
Joints, resilience, durability
Secondary Focus (optional)
None
Strength
Aesthetics
Conditioning
Mobility
Posture and Presence
Joint Resilience
How strict do you want the plan?
*
Select
Very flexible
Balanced
Strict and structured
Days Available per Week
*
Select
2
3
4
5
6+
Session Length
*
Select
30 minutes
45 minutes
60 minutes
75+ minutes
Training Location
Select
Full Gym
Home Gym
Minimal Equipment
Bodyweight Only
Any injuries or pain points?
*
Select
No
Yes
If yes, where?
Injury details (severity, history, what triggers it)
Movements you avoid or fear
Nutrition and Meal Plan Intake
Food should support the mission, not start a war
Meals per Day
*
Select
1–2
3
4+
Snacking Habit
Select
Rare
Occasional
Frequent
Diet Style (current or preferred)
Select
Omnivore
High Protein
Paleo
Keto
Vegetarian
Vegan
Flexible
Cooking Ability
Select
None
Basic
Comfortable
Advanced
Kitchen Access
Select
Full
Limited
Minimal
Foods you enjoy (top 5)
Foods you dislike or avoid (non medical)
Food Allergies
*
Select
None
Yes
If yes, list allergies
Food Intolerances or Sensitivities
Select
None
Lactose
Gluten
FODMAPs
Spicy foods
Other
Details (optional)
Hydration Level
Select
Poor
Moderate
Good
Caffeine Intake
Select
None
Low
Moderate
High
Alcohol Consumption
Select
None
1–2 per week
3–5 per week
6+ per week
Biggest challenge with diet
Select
Time
Budget
Consistency
Cravings
Social eating
Medical and Safety
This is not drama, this is prevention
Medical conditions affecting training or diet?
Select
No
Yes
If yes, describe
Medications that affect appetite, energy, heart rate, or recovery
Cleared for physical training by a medical professional?
Select
Yes
No
Not sure
Mindset and Reality Check
Honesty here saves months later
What would make this a success in 8–12 weeks?
Biggest frustration with past training
Biggest frustration with diet
Client Declaration
*
I understand this requires effort and consistency
I will communicate issues and follow the plan
I will report pain, fatigue, or diet issues immediately
Problems reported early are problems solved
Tip: click Submit Intake to calculate your placement. If you want a PDF, use Print then Save as PDF.
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Iron Body Placement
Computed from your intake
Assigned Variant
Why this fit
Strength
Aesthetics
Conditioning
Structure
Recovery
Flags
Suggested Training Split
Suggested Nutrition Style
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Forged for strength, built for longevity. Iron Body Protocol.