Question 1

How many days a week should I work out?

Accepted Answer

3 to 6, depending on your recovery and schedule. Beginners do great on 3 full-body days; more experienced lifters can split across 4-6. More days aren't automatically better — consistency and recovery are what drive progress.

Question 2

How much protein do I need?

Accepted Answer

A practical target is 0.7-1 gram per pound of bodyweight per day (about 1.6-2.2 g/kg), spread across your meals. It supports muscle growth, keeps you full, and protects muscle while dieting.

Question 3

Cardio or weights for fat loss?

Accepted Answer

A calorie deficit drives fat loss — training decides what you keep. Lifting preserves muscle so the weight you lose is fat; cardio adds calorie burn and heart health. The best results come from both, with the diet doing the heavy lifting.

Question 4

How long until I see results?

Accepted Answer

Strength climbs within 2-4 weeks, visible muscle changes usually take 8-12 weeks of consistent training and eating, and sustainable fat loss runs about 0.5-2 lb per week.

Question 5

Can I lose fat and build muscle at the same time?

Accepted Answer

Yes — especially if you're newer to lifting, returning after a break, or carrying extra body fat. Keep protein high, train hard with progressive overload, and hold a small calorie deficit or maintenance intake.

Question 6

Should I take creatine?

Accepted Answer

Creatine monohydrate is the most-researched supplement in sports nutrition — 3-5 g daily supports strength, power, and muscle. It's considered safe for healthy adults; check with your doctor if you have kidney conditions.

Question 7

Do I need to be sore for a workout to count?

Accepted Answer

No. Soreness mostly reflects novelty, not effectiveness. Progress comes from progressive overload — gradually adding weight, reps, or quality sets — not from chasing pain.

Question 8

How much sleep do I need?

Accepted Answer

7-9 hours. Sleep is when you actually recover and grow — it improves strength, hormone balance, appetite control, and injury resistance.

Question 9

What's the best diet?

Accepted Answer

The one you can stick to. Anchor every meal on protein, build around mostly whole foods, and set calories to match your goal. Keto, fasting, and macro tracking all work when they create the right calorie balance for you.

Question 10

How much water should I drink?

Accepted Answer

A good starting point is about half your bodyweight in ounces per day, adding more around training and sweat-heavy sessions. Pale-yellow urine is the simple check.

Question 11

What is PD Performance?

Accepted Answer

PD Performance is an online personal training program built around a customizable training split — push/pull muscle-building sessions with an optional Hyrox/CrossFit-style conditioning day — plus AI-generated custom workout splits, personalized diet plans, daily accountability tracking, and a group community.

Question 12

How much does online personal training with PD Performance cost?

Accepted Answer

Most of the app is free forever. PD Plus ($29/month) adds AI-built custom splits and meal plans, PDF exports, and partner discounts. Personal coaching runs $250 to $300 per month depending on commitment, with weekly in-person training available on any coaching plan for $100/month.

Question 13

Do I get a custom workout and diet plan?

Accepted Answer

Yes. The app builds a custom weekly training split around your schedule, session length, and goal, and a personalized diet plan that accounts for foods you like, foods you avoid, and allergies.