Protein
0/ 195 g
065130195
Calories
0/ 2300
077015402300
Tap a meal name to see the options. Portions are what the numbers assume — if you eat noticeably more or less, adjust the next meal rather than the whole day.
Waist · start 104.3
—cm
9498102106
—7-day avg
—Latest kg
—Per week
Log today
Morning, fastedWeight
———
History
No measurements yet.
Weigh in tomorrow morning to start the line.
Weigh in tomorrow morning to start the line.
Daily targets
Calories2300 kcal
Protein195 g
Fat70 g
Carbs~220 g
Water3 L
Steps8–10k
Training rules
Stop short of failure1–2 RIR
Rest · opening compound2 min
Between a superset pair~15 s
After a superset pair90 s
Add weight when top reps hit+2.5 kg
Neck loadWeek 3+
Incline walk3–4 × 35 min
Supplements
Creatine monohydrate5 g daily
Vitamin D32–4000 IU
Caffeine ceiling~350 mg
Last caffeine16:00
L-carnitine is in the stack but the fat-loss evidence is weak — the deficit and the step count are doing that work.
Check-in
Every 4 weeks. If the waist hasn't moved, take 150 kcal off carbs. If you're dropping more than 0.8 kg a week, put 150 back. Weight barely moving while the waist shrinks and the lifts climb is the plan working, not stalling.
Data
One small file holding every session, meal tick and measurement. Nothing leaves the phone unless you send it somewhere yourself.