Red day. Restore flow plus a walk — no heavy loading.
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Main work
The two levers, then the rest0 / 5
Protein floor 180 g is the one hard rule. ~2,200 kcal · 180p · 210c · 70f is a guide, not a cage.
Portions: 2 palms protein · 1–2 cupped hands carbs · 1–2 thumbs fat · half the plate veg.
saved on this device
Every movement in the system — how to do it, what to do instead when it's too much or too easy, and the bodyweight version for indoor days. Tap a movement.
Log the top set and this tells you when to add load. Weigh in weekly, same conditions — it reads the four-week trend, not the daily noise.
Lifts · when to go up
Body composition
0
grams of protein today
180 g is the floor. The one hard rule.
kcal
2,200
Protein
180 g
Carbs
210 g
Fat
70 g
How's this meal shaped?
Proteinpalms — aim for 2
2
Carbscupped hands — 1 to 2
1
Fatthumbs — 1 to 2
1
Veghalf the plate?
1
Your window
4–5 pm portable — whey + fruit + roasted chana or almonds, about 50 g.
Dinner around 10 — 2 palms protein + veg + 1–2 carbs, about 75 g.
Night shake, about 30 g. Tuesdays vegetarian: paneer, dahi, tofu, dal and rajma or chana, whey.
Eating out
This is your bread and butter — keep it. Anchor on protein and veg, enjoy the dish,
go lighter on the bread, rice and fried sides, and on the third drink.
One relaxed meal a week is planned, not a failure.
The honest note on beer
Three beers is roughly 450 kcal, and alcohol blunts both fat-burning and your sleep —
your own WHOOP shows −21 recovery on drinking nights. Nobody's telling you to quit.
But of everything on this page, going from 3–4 nights toward 2, and 3 beers toward
1–2, is what moves the belly fastest. Your call — just know that's the biggest lever.