Welcome back, — 👋
"Every day you follow this plan, you're one step closer to your goal."
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Fitness Goal
—kg
Current Weight
—
Plan Duration
Daily Calories
—
Target per day
Protein Target
—g
Per day
Workout Days
5 days
Per week
Latest Weight
—kg
Log your weight →
Daily Macro Targets
PersonalisedThis Week's Supplements
DailyWeight Progress
—Today's Plan Summary
🍽️
5 Meals Today
Breakfast → Pre-workout → Lunch → Snacks → Dinner. Follow the timings for best results.
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Workout Plan Active
5-day split with video references for every exercise. Tap Workout Plan to see today's session.
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5 Supplements Daily
Folvite, Vitamin D, Zinc, Magnesium, Omega-3. Timings specified for maximum absorption.
Diet Plan — Personalised for —
"Eat well. Feel well. Perform well."
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kcal/day
—g
Protein
—g
Carbs
ℹ️
How to read this plan
All quantities are UNCOOKED / RAW weight. Click any meal to expand and see full food details, quantities, and macros.
📋 Original Plan
🆕 Updated Plan
🏋️
5-Day Split
Days 1 & 4: Chest + Shoulders + Triceps · Days 2: Back + Biceps + Traps · Days 3 & 5: Legs. Click any day to expand exercises with YouTube links.
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Your Supplement Protocol
All supplements are evidence-based and prescribed based on your personal data. Follow the dosage and timing exactly for best results.
Important Notes
⚠️ Do not take supplements on an empty stomach (except Folvite)
⚠️ Vitamin D should be taken with a fatty meal for better absorption
✅ These are maintenance doses — safe for long-term use as prescribed
✅ If you experience any side effects, stop and consult your doctor immediately
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Food Substitution Guide
If a food item is unavailable, choose ONE substitute from the same category. Quantities are given for equal nutritional value.
Carbohydrate Swaps
Choose 1Rice
60g uncooked
Chapathi
Made from 60g wheat flour
Quinoa
60g uncooked
Poha (Flattened Rice)
60g
Daliya / Broken Wheat Upma
60g uncooked
Protein Source Swaps
Choose 1Chicken Breast
150g uncooked
Fish (any type)
150g
Prawns
150g
Cooking Tip
Cook as normal curry using your preferred spices. Use olive oil as specified in the diet plan for best fat profile.
Weight & Steps Log
Log your daily weight every morning before eating
⚖️ Weight Log (kg) — Morning, before eating
👟 Step Count — Daily steps
All Weeks Progress
Loading…Weight Trend (All Time)
Weekly Averages
Personal Information
Provided by ClientAccount
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