NUTRITION
0g
Protein today · Goal 100–120 g
A protein choice at your next meal helps.0%
YOUR RECOMPOSITION JOURNEY
A little stronger,
every week.
Build consistency with food, strength and recovery. Today is a fresh start.
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YOUR CURRENT CYCLEWEEK 1 OF 4
Today's overview
MOVEMENT
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Strength sessions this week
Three sessions, with rest between.
RECOVERY
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Daily habits checked in
○ Movement breaks ○ Short walk ○ Sleep routine
Progress comes from the whole picture.
ON YOUR PLAN
Your next workout
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Warm up for 5–8 minutes. Choose a weight that leaves 2–3 good reps in reserve.
A LITTLE INSPIRATION
Today's meal idea
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DINNER · DAY 1Tinolang manokExtra sayote or papaya · rice on the side
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Recomposition is gradual. Notice your strength, energy and how your clothes fit alongside scale changes.
FUEL YOUR TRAINING
Food & protein.
Build satisfying meals around protein, produce and a starch you enjoy. Rice fits.
TODAY ·
Your protein progress
DAILY GUIDE 100–120 g
0g protein
Your target is a flexible guide, not a pass/fail line.
YOUR FOOD LOG
What have you eaten?
◉Your food log is ready when you are.
Add a meal or snack and its estimated protein.
GET STRONGER, GRADUALLY
Show up. Build strength.
Choose a 3-, 4-, or 5-day schedule from the playbook. Keep your reps controlled, rest between sessions, and leave 2–3 good reps in the tank.
WORKOUT A · FULL BODY
5 MOVEMENTSA balanced start
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Warm up for 5–8 minutes. Rest about 1–2 minutes between sets. Stop if you feel sharp pain.
THIS WEEK
0 of 3 completeYour sessions
THE EVERYDAY THINGS COUNT
Care for your energy.
Small routines support your training and make active days easier. Check in without chasing perfection.
DAILY CHECK-IN ·
0 / 3How did today go?
YOUR PERSONAL TRACKER
Your profile & body stats.
Save your measurements on this device, then compare trends over time. Measurements are optional.
YOUR PROFILE
About you
Protein guide: 1.4–2.0 g/kg/day for exercising adults, calculated from your profile weight. This is a general range, not a medical prescription.
WEEKLY CHECK-IN
Track body composition
Add your height and choose an equation in your profile to estimate body fat. For waist, measure relaxed after a normal exhale.
Add a measurement to begin your trend.
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The tape method is a rough estimate. Use the same tape placement and conditions each time; follow waist, weight, strength, and how you feel. It is not a diagnosis or a precise body-fat test.
YOUR TREND
Measurement history
NOTICE THE FULL PICTURE
Progress, your way.
Strength, routines, energy and fit all tell part of the story. Daily scale changes are only one small signal.
YOUR PLAN
✳Four weeks of showing up
Workout logged Current week
How are you feeling?
Capture a few notes once a week. This is for you.
AT A GLANCE
Your weekly rhythm
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This tracker stores your entries in this browser on this device. It does not sync or provide medical advice.