The Sunday Review
Log four numbers on Sunday. Get told what they mean on Monday.
The three numbers only work if someone reads them. Every Sunday you log your strength test, protein average, arm tape and weight on your private page. Every Monday morning you get a written review: what the trend says, whether you are losing fat or muscle, and the one thing to change this week. Once a month, a fresh seven-day meal plan at your target.
Cancel any time from your Stripe receipt. No app, no login. A private link and one email a week.
Every week
- Sunday, 2 minutes: log four numbers on your private page, in kg or lb, cm or inches.
- Monday morning: a written review of the trend across every week you have logged, and one change for the week.
- Once a month: a new seven-day plan at your target, with a shopping list.
- Red flags noticed: if a log mentions dizziness, fainting or a dose change, the review says clearly to talk to your prescriber.
Secure checkout by Stripe. 14-day refund if it is not for you. Your page is ready the moment you pay.
Works with or without the kit. Most people use both.
A year of Sunday Reviews
Twelve months, and you pay for about nine. Fifty-two Monday reviews and twelve fresh meal plans, one payment. Monthly is A$108 over the same year.
Save A$29 against monthly
Start the annual planSame 14-day refund. Renews yearly, cancel from any Stripe receipt.
This is a real one, in full.
Four numbers went in on the Sunday. This came back on the Monday. Nothing has been tidied up for the website.
EverStrong <hello@everstrong.online>
Your Sunday Review, Monday morning
Solid week Greg, strength is climbing fast and your arm tape held steady while the scale kept moving in the right direction.
What the numbers say
Your sit-to-stand numbers tell a clear story: 11 reps in week one, up to 12, now 15. That is a 36 per cent jump over three weeks, which is a strong signal your training is working. Weight has dropped steadily from 92 kg (202.8 lb) to 90 kg (198.4 lb), about 2 kg (4.4 lb) over three weeks. That is a sensible pace.
Here is the standout: your arm tape has barely moved, 32.0 cm (12.6 in) to 31.9 cm (12.6 in) and back to 32.0 cm (12.6 in). While the scale drops, your upper arm is holding its size. That is exactly what you want to see, and your strength numbers back it up.
Protein has been inconsistent though. You went 92 g, then 98 g, then jumped to 150 g. Your average across the three weeks is about 113 g a day. Your floor, from your 82 kg (180.8 lb) goal weight, is 98 g and your target is 131 g. You are above the floor but under target, and that week to week swing is worth tightening.
The one thing to change this week
Lock in that 130 g plus protein day as your new normal, not just your good week. Plan your dose day meals in advance since that is when appetite drops hardest. A shake or a protein-forward meal early in the day will get you there even if dinner is light.
What to watch next Sunday
Log the same four numbers. Look for the sit-to-stand holding at 15 or climbing, and the arm tape staying within a few millimetres of 32 cm (12.6 in) even as the weight keeps trending down.
Written from that member's own logged numbers, not a template. The floor and target are worked from their goal weight, which is why the figures here are 98 g and 131 g rather than a round number. Coaching and education, not medical advice.
The tracker is free. This is the part that reads it.
Our Sunday tracker is free and always will be. It charts your four numbers, keeps your streak and tells you which way the line is going. If that is all you want, use it and keep your nine dollars.
The Sunday Review is for when you want someone to actually read the numbers. It works out your floor and target from your goal weight, notices the thing you did not (an arm holding steady while the scale falls), gives you one change rather than a list, and arrives in your inbox so you do not have to remember to go and look. Once a month it also writes you a fresh seven-day plan at your target.
Put simply: free shows you your numbers, paid tells you what to do about them.
What do I log?
One strength test done the same way each week (goblet squat reps, push-ups, or the 30-second sit-to-stand), your average protein per day, your upper arm tape, and your weight. Three minutes on a Sunday.
Who writes the review?
EverStrong's review writer, built on the three-numbers system used throughout the kit. It reads every week you have logged, not just this one, so it can see a trend forming before you can. Anything that looks medical is flagged for your prescriber, not answered.
Does it replace the kit?
No. The kit is the plan. The review is the checking. If you only have one, start with the kit. If you have the kit and keep drifting, this is the fix.
How do I cancel?
From the link in any Stripe receipt, or email hello@everstrong.online. Your page stays readable after you cancel.
Is there a refund?
Yes. Email hello@everstrong.online within 14 days of your first payment, monthly or annual, and we refund it in full. After that, cancelling stops the next charge. Kit buyers can use the code KITREVIEW at checkout for the first month free, and Keep Muscle System buyers can use SYSTEM3FREE for the first three months.
Coaching guidance, not medical advice. Never change your medication or dose based on a review.
Not today? Take this instead
Forty foods, ranked by protein per bite.
No cost, no catch, and it is useful whether or not you ever buy anything from us. One page you print and stick on the fridge: forty foods in grams and ounces, what a real serve looks like, and the first-bite rule for the days when appetite is gone.
Sent. Check your inbox in the next minute or two, and look in junk if it is not there.