For each meal, tap the one option you ate. Tap it again to undo.
Calories
0
Protein
0
Carbs
0
Fat
0
This week
Weight
Weigh once a week, same morning, empty stomach.
Strength
Your best working set on the main lifts.
Progress photos
One photo a week, same spot, same light. Stored privately in your own Supabase project.
Your numbers
Used to set your calorie and macro targets.
Your cut to 72 kg
Protein first, every meal. About 150 g a day is what keeps your muscle while the fat comes off. Hit protein even on days you go over on calories.
Carbs around the gym. Most of your roti, rice and fruit at pre-workout, breakfast and lunch. Dinner lighter on carbs: 2 roti, not 3.
Move outside the gym. 10,000 steps a day plus 15 minutes of incline walking after weights burns fat without hurting recovery.
Sleep 7 hours. Short sleep is the fastest way to lose muscle instead of fat on a cut.
Weigh weekly, judge by the trend. The app lowers or raises calories by itself if you lose slower than 0.5 or faster than 1.2 kg a week.
No crash dieting. Calories never go below 1,800. Below that you lose muscle, strength and the glow on your face.
For the gym-pumped look
Lift heavy, add weight steadily. Muscle looks bigger as fat drops only if you keep your strength. When you hit the top reps on every set, add 2.5 kg next time.
Shoulders, chest and arms show most in a sherwani or suit. Never skip lateral raises, incline press, curls and pushdowns.
Creatine daily (after a doctor's okay) keeps muscles fuller and stronger on a cut.
Low body fat is what makes muscle visible. The diet does as much for the "pumped" look as the gym.
Wedding week (19–25 Jan)
Keep training, but lighter: same exercises, 2 sets each, no new exercises, so you're not sore.
From 23 Jan, eat at maintenance with a bit more rice and roti. Muscles fill up with stored carbs and look fuller.
Drink water normally. Don't cut water or take any "water pills"; that flattens muscles and can make you unwell.
Cut down very salty and fried food in the last 3 days to reduce puffiness.
Morning of the wedding: 10 minutes of push-ups and band or light dumbbell curls and raises gives a temporary pump.
Food rules
Eat about 500 calories under maintenance. If weight stalls for 2 weeks, trim rice or oil a little.
Protein at every meal: fish, chicken, eggs, paneer, dal, doi, chana.
One small bowl of rice or 2 roti per meal. Mustard oil is fine, 2–3 teaspoons per dish.
Telebhaja, mishti, rolls, biryani and sugary drinks: one treat meal a week.
Optional 16:8 eating window (10 am–6 pm) if it helps you eat less.
Supplements
Get a blood test (thyroid, vitamin D, B12, kidney, liver, lipids, HbA1c) and show a doctor before starting any supplement.
Whey protein: 1 scoop a day, only to fill your protein gap. Pick a lab-tested brand.
Creatine monohydrate: 3–5 g daily, any time. Drink plenty of water.
Fish oil 1–2 g a day, optional. Vitamin D3 only if your test shows you're low.