Today
Daily template
Protein
Aim for 140–160g/day
0 / 4
Breakfast shake
Milk + whey + oats + banana
Lunch
Protein + carbs + veg
Pre/Post gym meal
Lean protein + carbs
Dinner
Protein + veg (small carbs if needed)
Notes
Optional
Weekly check-in
Waist (cm)
Measure morning, relaxed
Today
Last
Consistency
Workouts completed
0
Last: —
Quick PRs
Best “Last” weights