Three photos and the app tells you your body fat, your rank, and where sixteen weeks of real work actually lands you. The system one natural bodybuilder used to go 100kg to stage-ready, built into an app.
Twenty-one years under the bar, and eight months getting from a hundred kilos to a stage. Every week of it I set a target, shot the photos, ran the projection and scored the day in a spreadsheet, because no app would read my training, my food and my photos together and just tell me what to change.
DICED is that spreadsheet, built properly. Natural means slower. It does not mean guessing.
Most apps hand you a dashboard on day one and let you work it out. DICED walks you through the same four things Andras did on paper, in the same order, before you log a single set.
"Get lean" is not a target. A body fat percentage is. You choose the physique you are building toward and the app converts it into the rank you will land on, the rate you can hold, and the date it becomes realistic.
"I picked eight percent because that is what the stage needed. Not a vibe, a number I could be measured against. The day I wrote it down was the day the training stopped being random."
Front, side, back. Same spot, same phone, every time. The scan estimates body fat and lean mass, places you on the ladder, and calls out which regions are carrying the work and which are the gap.
"Week one I was twenty-six percent and I did not want to know. The photo does not care what you want. That is exactly why it works."
The app runs your target against your real rate and renders where that lands you. Not a promise. A sum, shown to you before you commit to the work, so you can decide whether the trade is worth it.
"Eight months at 0.4kg a week. I did that arithmetic on paper before I trusted it, and seeing the number was what made me start. Not motivation. Maths."
Generated, not a promise. It renders the arithmetic above at a natural rate, assuming you hit the plan. Genetics, sleep and adherence move it.
Now it becomes a game, because eight months of discipline is not a mood you can summon. Train, hit your protein floor, move, sleep. Close all four and the day is banked. The flame tracks the streak. The gems bank the week.
"Four things a day for two hundred and forty days. That is the whole secret and it is boring. The app exists so that boring thing is the easiest one on your phone."
Steps are the only thing between you and the gem. Twenty minutes after dinner closes it.
Those four steps take an evening. What changes your body is the fortnight that follows, run again and again until the projection stops being a render and starts being the mirror.
Five things most people run in five different apps, none of which talk to each other. Here they are one system, which is the only reason the advice can change when you do.
Every set, rep and load. Volume, progression, and what you skipped.
Protein floor, calorie ceiling. Logged in seconds, not itemised for an hour.
Body fat, lean mass and your rank, estimated from three photos.
Fortnightly. Re-scan, re-rank, and the plan re-cuts around what changed.
Your last three sessions dropped a set each and sleep is averaging 6h 10. That is not a motivation problem, it is a recovery one. Pull back to four sessions this week and hold the protein floor.
There is no thirty-day version of this. A natural lifter holds around 0.4kg of fat loss a week before muscle starts going with it, and any app promising you faster is selling you the difference.
DICED will tell you when your rate is too aggressive, when your sleep is undercutting your training, and when the honest answer is that this week did not move. That is the whole point of a coach that can see everything.
See where you actually areYou do not need a plan, a subscription or a decision yet. You need to know where you actually are, and that takes about two minutes.
Your body fat and lean mass estimate, your rank on the ladder, and a sixteen-week projection built from your own numbers. It takes about two minutes of shooting and you see all of it in the app.
It works from day one, but it is built for someone who already trains and wants to know whether the week moved anything. If you have never lifted, a simpler app will serve you better for the first year.
Body fat and lean mass are visual estimates, typically within about two points. A DEXA scan is the accurate version. What the photo scan is genuinely good at is change over time, because it is the same body, same light, same pose, every check-in.
The arithmetic is real. The image is generated, and it is labelled that way everywhere it appears. It renders your target at a natural rate assuming you hit the plan, and it moves the moment your actual rate does.
No. Apple Health makes recovery and sleep more accurate, and DICED reads it if you connect it. Skip it and the app asks you instead.
Encrypted, never shown to anyone, never used to train models. Delete them any time and your rank stays.
The app is free to download and your first scan, rank and projection cost nothing. Plans are shown in the app once you have seen your own numbers, because that is the point at which the question is worth answering.
Three photos is all it takes to find out. Everything after that is a decision you can make once you have seen the number.
Scan my photo