Guest demo · synthetic plan

Your day, sequenced.

Nutrition, café choices and training are now arranged as one investor-ready workflow.

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Nutrition target2,240 kcal
1,400remaining
Water: 2.8 L
Protein
78/168g
Carbs
92/245g
Fats
31/68g
Café match

Salmon with Green Beans & Potatoes

High-protein, omega-rich lunch to support your evening strength session.

Salmon with Green Beans & Potatoes
Open café
Meal timingAdaptive daily plan
BreakfastProtein breakfast + berries538 kcal
LunchSalmon with Green Beans & Potatoes620 kcal
Pre-workoutLight carbs + hydration269 kcal
DinnerRecovery dinner813 kcal
Workout session

Strength · Upper body

19:00 · 48 min · 7 exercises

48 minIntensity: RPE 7Equipment: Dumbbells · cable row · matTarget: Upper strength, posture and controlled hypertrophy
01 · Prime8 min
Mobility + activationIntensity: Easy
Band pull-aparts2 × 1530s rest
Scapular push-ups2 × 1030s rest
02 · Build30 min
Strength circuitIntensity: RPE 7
Incline dumbbell press3 × 8–1075s rest
Seated cable row3 × 1075s rest
Half-kneeling shoulder press3 × 8/side60s rest
03 · Finish10 min
Core + cooldownIntensity: Smooth
Dead bug2 × 10/side30s rest
Breathing reset3 min— rest
Stop if pain, dizziness or unusual shortness of breath appears.1 of 3 blocks ready
Ask coach to adapt this workout
7-day preview

Guidance only. No workout or nutrition change is applied without confirmation.

TodayWorkout block2240 kcal
TueMeal timing2240 kcal
WedWorkout block2320 kcal
ThuMeal timing2160 kcal
FriWorkout block2240 kcal
SatMeal timing2320 kcal
SunWorkout block2160 kcal