Goal: —
LEAN PHYSIQUE PROTOCOL
Set up your profile to begin →
—
0 / 0
15-MIN HIGH-INTENSITY SWEAT
TreadmillDo not hold the handrails. Chest up. In through the nose, out through the mouth.
Leg-day warning: today is a lower-body day. Don't exhaust your legs on this run — you need them for the heavy lifting.
15:00
READY
—km/h
—incline
press start · your screen stays awake while it runs
THE PLAN
PROTEIN TODAY
Target —0g
tap what you ateWATER
Goal —0L
tap a glass = 250 mlDIET STRATEGY
— Anti-Bloat Protocol
- Hit your water goal daily to flush stomach bloating.
- Keep a fermented food (curd / yogurt / kimchi) in your day for gut health.
- No sugary drinks. Zero-cal sodas / black coffee are fine.
The Golden Rule
Flip the ratio: cut your usual starchy carbs (rice, bread, dosa, idly) strictly in half. Fill that space with protein or a large serving of vegetables.
MY MEAL PLAN
LAST 30 DAYS
0 days0day streak
0workouts done
0gavg protein
0Lavg water
BACKUP & MOVE DEVICES
Everything — your profile, custom plan, foods, meals and every day's log — lives only in this browser on this device. Export a backup to keep a copy or to move to a new phone, then import it there.