Today
Water
Supplements and habits
Sleep
Food
For each meal, tap the one option you ate. Tap it again to undo.
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.
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.
- Avoid fat burners, mass-gainer tablets, steroids and anything promising quick muscle.
Training
- Mon and Thu: Push. Tue and Fri: Pull. Wed and Sat: Legs and core. Sun: rest.
- Warm up 5–10 min, then 3–4 sets of 8–12 reps, 60–90 s rest, then 10–15 min cardio.
- Light weights for two weeks. Then when you hit 12 reps on every set, add 2.5 kg next time.
- Soreness is normal. Sharp pain means stop.
Skin and hair
- Sleep 7–8 hours, enough water, fruit and vegetables every day.
- Sunscreen SPF 30+ daily, a simple face wash and moisturiser.
- For hair fall, see a dermatologist rather than buying tablets.
Account
Signed in
Your data is stored in your own Supabase project.
After the wedding
Keep training 3–5 days a week and eat at maintenance. Muscle never turns into fat.
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