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Complete Body System
Your personalized fitness & lifestyle coach
Personal Information
Tell us about yourself to personalize your plan.
What's your primary goal?
We'll build your entire program around this.
Experience & Activity
This shapes your training program and calorie needs.
Lifestyle Habits
Last step — helps us fine-tune your recovery plan.
Rest Timer
0:00
Good morning!
daily
Daily Calories
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kcal target
Protein Target
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grams/day
Daily Steps
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step goal
Timeline
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weeks
Daily Macro Split
Protein
—g
Carbohydrates
—g
Fats
—g
Today's Workout
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—
Daily Checklist
AI Coach
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Training
Weekly Schedule
Today's Workout
Cardio / Conditioning
Log Today's Key Lift
Strength Log
No lifts logged yet. Start tracking your progress!
Nutrition
Your Daily Targets
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Calories
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Protein (g)
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Carbs (g)
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Fats (g)
Today's Calorie Tracker
Calories: 0 / — kcal
— left
Protein: 0g
No entries yet today.
High-Volume Protein Foods
Meal Timing Guide
Evidence-Based Supplements
💊
Creatine Monohydrate
3–5g daily, any time. Best researched supplement for strength & muscle. Loading phase optional.
🥛
Whey Protein
Use to hit protein targets. 25–50g per serving. Post-workout or as needed throughout day.
☕
Caffeine
3–6mg/kg body weight. 30–60 min pre-workout. Improves strength, endurance, and focus.
🌙
Vitamin D3 + K2
2000–5000 IU D3 + 100mcg K2 daily. Supports hormones, immunity, and bone health.
Daily Hydration
💧
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liters of water per day. Add 500ml per hour of training.
Recovery
😴
Sleep Protocol
🔥
Pre-Workout Warmup (5–8 min)
🧘
Post-Workout Mobility (10 min)
🌿
Rest Day Protocol
🧠
Stress Management
Progress Tracking
Log Body Weight
Weight Trend
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Start
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Current
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Change
Body Measurements (inches)
No measurements logged yet.
7-Day Habit Streak
Smart Coach Analysis
Get personalized feedback based on your progress data.