Targets
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140 g
130 g
±100 kcal
Quick log
Today summary
Calories
0
target —
Protein
0 g
target 140 g
Carbs
0 g
Fat
0 g
Quick buttons (near-zero foods)
Defaults are small portions (80–100 g). You can edit grams in the meal entry afterward.
Adaptive Coaching Dashboard
Estimated daily deficit
0 kcal
Projected date to 68 kg
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AI recommendation
Meal log (today)
Offshore portion checklist (per meal)
Shown only in Offshore mode. Use palms/fists/thumbs; grams remain optional.
Today meals
Food library
Workout
min
Exercise demos open in YouTube (online).
Rest timer
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00:00
Manual start. Defaults: big lifts 90s, rows/pulldown/curls/back ext 75s, accessories 60s (editable per exercise).
Dedicated plans
Hotel Gym – Upper Body, 60 min
For days after long walks. No leg loading. Use Technogym machines, dumbbells and cables.
- Warm-up: 7 min treadmill, easy pace
- Chest Press: 4 × 8–12, 75 sec rest
- Incline Dumbbell Press: 3 × 10–12, 75 sec rest
- Lat Pulldown: 4 × 8–12, 75 sec rest
- Seated Row / Pulley: 3 × 10–12, 75 sec rest
- Shoulder Press: 3 × 10, 75 sec rest
- Lateral Raises: 3 × 12–15, 60 sec rest
- Dumbbell Curl: 3 × 10–12, 60 sec rest
- Cable Triceps Pushdown: 3 × 10–12, 60 sec rest
- Plank: 3 × 40–60 sec
Home – Upper Body & Core, 25–35 min
For non-gym days. Minimal/no equipment. Keeps strength stimulus during deficit.
- Incline Push-up or Push-up: 4 × 8–15
- Backpack / Band Row: 4 × 10–15
- Pike Push-up / DB Shoulder Press: 3 × 8–12
- Curl with DB/Band: 3 × 10–15
- Chair Dip or Band Triceps: 3 × 8–12
- Plank: 3 × 40–60 sec
- Crunch or Dead Bug: 3 × 12–20
Rule: after 20,000+ steps or 10+ km the previous day, prefer Hotel Upper or Home Upper and avoid hard legs.
Today’s workout sets
Weight trend
Daily weight + 7-day average.
Key lifts (best set)
Weekly summary
Monday check-in
Appears automatically on Mondays. Uses weight trend + adherence (≥70% days within ±100 kcal).
Backup (iCloud Drive)
Export a file regularly. All data stays local on your phone.
Data management
Use only if you exported a backup.
Adaptive Workout Engine
Smart workout recommendation based on location, equipment, fatigue, knee status and daily load.
Recommended workout
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Walking target today
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Coach advice