Just clear the floor today. That is the whole job.
The Floor
The floor is the minimum that counts as a win. On a bad day you do not go bigger, you just clear the floor. A missed day is one data point, not a reason to quit.
Today’s Movement
Suggested Meals protein + veg first
Eating out? Your pre-decided orders are in the Meals tab. Log what you actually eat in the Track tab.
Today’s Note private
How you felt, your energy, anything worth remembering. Food, water, and workouts go in the Track tab.
Saved
Food noise hit?
Mid-afternoon at the desk is the danger zone. Run this before you open a bag of anything.
Truly hungry after 15 min? Dense protein only: hard-boiled egg, turkey + cheese roll-up, cottage cheese, or 10–12 almonds chewed well.
The rules (quick reference)
You build by repeating the lifts and slowly adding weight or reps, not by changing the workout every day. Pick weights you can move with clean form, leave 2–3 reps in the tank early on, and beat your last numbers a little at a time. That is the whole game.
Your Goal & Strategy
Pick your goal. It sets your rep style and your food targets.
The Week
3 lifting days, walk or move the rest. Warm up 5 min easy first, cool down with a short walk. Log your lifts on the Today tab.
Your 3 Training Days
Simple Home Meals
Pick from these. They repeat on purpose.
Go-To Orders decide here, not at the table
Grocery Planner tap to cross off
A full healthy shopping list. Tap what you’re buying, search to jump to something, add your own.
Today’s Numbers
0 oz water
Estimates from a standard formula, not medical advice. They fill your targets, which you can still tweak. This also sets your goal for the workouts.
Protein is the one that matters most for you. Everything you log below adds up into these numbers.
Food Log tap + Add in a meal
Add to close ✕
Breakfast
Quick add (tap to log it straight in):
Or enter it yourself:
Workout Log
Log today’s lifts on the Today tab (weight and reps per exercise). Did something extra or different? Add it here.
Progress weigh weekly, not daily
The trend over weeks is the signal. One day means nothing.
Your Notes Log
Everything you wrote in Today’s Note, newest first.