Forma: Workout & Macro Tracker

Health Disclaimer:
Forma is a fitness and nutrition tracking app for educational and informational purposes only. Forma does not provide medical advice, diagnosis, treatment, physiotherapy, or professional healthcare services. Always consult a qualified healthcare professional for any medical advice, diagnosis, or treatment, and before starting or modifying any training, nutrition, or weight management program.

Forma is the bodybuilding and nutrition app designed for those who truly want to progress—not just tick boxes.

Built around the scientific principles of hypertrophy (RPE, effective dose, muscle recovery, progressive overload), Forma transforms every workout into actionable data and every meal into a lever for progress.

SMART TRAINING LOG

- Quick entry of reps × weight × RPE for each set
- Automatic comparison with your last workout (fatigue, load, volume)
- Weight suggestions based on your actual progress
- Detection of hard sets (RPE ≥ 8) — the only metric that truly matters for hypertrophy
- Trend analysis of recent workouts with progression in kg·reps
- Workout notes to capture how it felt

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MUSCLE MAP & RECOVERY
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Visualize the real-time status of each of your muscle groups:

- Recovery · Active · Restart · Signal turning off
- Multi-muscle model: your triceps get credit for your chest workouts, your biceps for your back workouts
- Weekly target zone for stimulus sets (8–16 per muscle)
- Acute fatigue alert to prevent overtraining
- "What to work today" recommendations

HYPERTROPHY NUTRITION

- USDA database + authentic Moroccan cuisine (tajine, harira, couscous, pastilla — with Ramadan variations)
- Tracking of calories, protein, carbohydrates, fats, and fiber
- Barcode scanner for packaged products
- Meals By category (breakfast, lunch, dinner, snack)
- Personalized goals based on your weight, age, and phase (bulk/cut/maintenance)
- Pre-workout advice tailored to your workout for the day

WEIGHT & METABOLISM TRACKING

- Smoothed trend (exponential weighted average) — no more demotivating daily fluctuations
- Projection toward your goal based on your actual pace
- Protein deficiency alert to preserve muscle mass
- 14-day energy balance

SCIENTIFIC COACHING

Every tip in Forma is validated by scientific literature (Garthe, Helms, Damas, Bickel). No unrealistic promises, no empty motivation — just the data that drives progress.

- Daily coaching adapted to your history
- Detection of plateaus and corrective recommendations
- Weekly analysis of your progress (Weeks 13, 14, 15…)

WHY FORMA?

✓ 100% in French (English available)
✓ Natively integrated Moroccan cuisine (first app on the market)
✓ Clear interface, no intrusive ads
✓ No invented metrics — everything is measurable and scientifically validated
✓ Full dark mode
✓ Your data stays yours (secure sync)

WHO IS IT FOR?

- Intermediate and advanced trainees who want to break through plateaus
- Coaches who rigorously monitor their athletes
- Anyone tired of generic fitness apps full of gimmicks

Download Forma and train with the same discipline as athletes who are truly progressing.

WARNING

Forma is designed for fitness, nutrition, and general wellness tracking. Forma is not a medical device and does not diagnose, treat, cure, or prevent any disease or medical condition. Consult a qualified professional before starting or modifying any training or nutrition program.