Daily Energy Targets
Edit your stats below — everything recalculates automatically.
Today's Habits
4-Week Push / Pull / Legs x2
Mon–Sat, ~10pm, full gym. Log actual weight/reps used — that's how you'll see progression week to week.
Weekly Diet Structure
Flexibility Rules
- Swap fruits/vegetables freely within each option — variety is the point, macros stay similar.
- Hit your daily protein + calorie target; meal timing can move around gym, work, and prayers.
- Protein short? Add a scoop of whey or 200g Greek yogurt/paneer to close the gap.
- Eating out is fine ~1x/week — estimate calories as best you can that day.
- Water: 3+ litres/day. Minimize deep-fried food and sugary drinks.
28-Day Habit Checklist
Tick each habit daily. Weekly completion % is calculated automatically.
Progress Tracker
Weigh in fasted, same time weekly. Waist at navel. Photos: front/side/back, same lighting.
- Expect ~0.3-0.5 kg/week average loss — judge the 4-week trend, not day to day.
- If lifts go up while weight is flat/slowly dropping, that's recomposition working.
- No movement after 2 full weeks with habits mostly ticked? Tighten portions slightly or add steps before cutting calories further.
Weekly Check-In
Do this every Sunday, ~15 min. Weight/workouts pull automatically from your other tabs.