0%this week
ADHERENCE SCORE
Start with one honest entry.
Your daily score measures the habits in the plan; your weekly score averages each day.
Today
DAILY CHECK-IN
Keep the promises
you made to yourself.
Small, honest entries beat perfect weeks.
0%adherent today
QUICK STATUS
Today at a glance
MORNING
Body & recovery
ACCOUNTABILITY
Never miss twice.
0day
logging streak
logging streak
A day counts when you log weight, nutrition, or a workout.
NUTRITION
Fuel the work.
Log one meal at a time. Daily totals and targets update automatically.
MEAL LOG
Add a meal
Favorite mealsSearch and add a saved meal instantly
Star a logged meal to save it here.
Rule
Pre-log alcohol. It replaces discretionary carbs and fats—never protein.
HYDRATION
Log each drink
Add water as you drink it. Every entry rolls into today’s total.
0oz today
ALCOHOL
Log each drink
Use the label calories when available. Pre-logging makes the impact visible.
0kcal today
EXERCISE
Show up. Build slowly.
Today's programmed session
Train safely.Stop for tunnel vision, chest pain, unusual breathlessness, or near-fainting. Avoid heavy squats that provoke symptoms.
TODAY'S SESSION
Workout
Prep sequenceFace pulls ×15 · External rotation ×12/side · Wall slide ×10 · 2 ramp-up sets
Set-by-set loggingLog Weight, Reps, flexible RIR, flag warm-ups, and leave notes for each exercise.
PROGRESS
Trends over feelings.
Review weekly. Adjust only after enough ordinary days.
TREND EXPLORER
Calories over time
HISTORY