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Target: 2.5 L/day β more on workout days and in Bangkok heat
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Last 8 weeks
20-week plan calendar
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Running programme
Endurance Β· Fat burn Β· Cardio base
Easy run
| Phase | Target | Pace feel | Notes |
|---|---|---|---|
Phase 1 (Wks 1β4) | 20β25 min continuous | Conversational | You should be able to hold a conversation. If you can't, slow down. Heart rate around 65β75% max. Focus on consistency, not speed. |
Phase 1 (Wks 5β8) | 25β35 min Β· building to 5km | Conversational | Add 5 min per week. By week 8 you should be running 5km without stopping. Don't increase pace β increase duration only. |
Phase 1 (Wks 9β10) | 5km Β· ~30β35 min | Comfortable | Consolidate the 5km. Don't push pace yet. The goal is to make 5km feel easy before Phase 2 adds tempo work. |
Phase 2 | 5β6km Β· 2Γ per week | Comfortable | Mon and Fri easy runs. Keep these genuinely easy β they complement the harder tempo session mid-week. Don't turn easy days into moderate days. |
Tempo run Phase 2 only β Wed
| Week | Target | Pace feel | Notes |
|---|---|---|---|
Wks 11β13 | 20 min tempo | Comfortably hard | Warm up 5 min easy, then 20 min at a pace where you can say 3β4 words max between breaths. Cool down 5 min. Heart rate 80β88% max. |
Wks 14β17 | 25 min tempo | Comfortably hard | Same feel, longer block. If pace feels too easy, you've found your aerobic threshold β don't go harder, go longer. |
Wks 18β20 | 30 min tempo or 4β5km | Comfortably hard | Final phase β aim for a 5km tempo effort. This is a significant aerobic benchmark. Note your time for comparison. |
Incline walk active recovery Β· low impact
| Type | Duration | Settings | Notes |
|---|---|---|---|
Incline walk (30 min) | 30 min | 10β12% incline Β· 5β6 km/h | Burns ~300 kcal with zero impact on joints or recovery. Good substitute on days when legs are heavy from running. Don't hold the rails β let your legs and glutes do the work. Back-safe |
Incline walk (45 min) | 45 min | 10β12% incline Β· 5β6 km/h | Extended session. Use on walk days when you want extra calorie burn without stress on joints. Excellent for fat loss without muscle breakdown. Back-safe |
10% rule: Never increase weekly running volume (total km or total time) by more than 10% from one week to the next. This is the most effective way to avoid injury. Back pain during a run: Stop immediately, walk home, rest the next day.
Session A β Push
Chest Β· Shoulders Β· Triceps
Tue Β· ~45 min
Warm-up (5 min): 2 min light cross trainer Β· 10 arm circles each direction Β· 10 band pull-aparts or light lateral raises Β· 10 bodyweight squats
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Dumbbell flat bench press Dumbbells Β· mat or bench | 3 Γ 10β12 | Feet flat. Lower until elbows reach 90Β° β don't flare wide. Press straight up. Don't arch the lower back off the bench. Back-safe |
Pec fly machine Pec fly machine | 3 Γ 12β15 | Seat height: handles at mid-chest. Slight bend in elbows β never lock out. Squeeze at peak, return slowly (3 sec). Zero spinal load. Back-safe |
Seated dumbbell shoulder press Dumbbells Β· seat with back support | 3 Γ 10β12 | Back supported. Start at ear height, press up without locking out. Don't lean back to push β if you are, weight is too heavy. Back-safe |
Dumbbell lateral raise Light dumbbells | 3 Γ 12β15 | Slight bend in elbows. Raise to shoulder height only. Lead with elbows, not wrists. Shoulders down throughout. Go lighter than you think. Back-safe |
Tricep cable pushdown Cable pulldown machine (rope or bar) | 3 Γ 12β15 | Cable at highest position. Elbows tucked to sides β they don't move. Push to full extension, squeeze, return slowly. Torso upright. Back-safe |
Overhead dumbbell tricep extension Single dumbbell (seated) | 3 Γ 12 | Hold one dumbbell with both hands overhead. Lower behind head slowly, elbows forward. Extend back up. Good stretch at the bottom. Back-safe |
Leg press Leg press machine (or 3Γ15 bodyweight squats) | 3 Γ 15 | Feet shoulder-width, mid-platform. Lower to 90Β° β no deeper. Don't lock out knees at top. Lower back pressed into seat throughout. Back-safe |
Rest: 60β75 sec for isolation Β· 90 sec for compound moves. Progressive overload: Complete all reps cleanly for 2 sessions in a row β add 1β2kg next session.
Session B β Pull
Back Β· Biceps Β· Rear delts
Fri Β· ~45 min
Warm-up (5 min): 2 min light cross trainer Β· 10 cat-cows Β· dead hang from pull-up bar 10β15 sec (spinal decompression) Β· 10 arm circles Β· shoulder rolls
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Cable lat pulldown (wide grip) Cable pulldown machine | 4 Γ 10β12 | Grip just outside shoulder width. Lean back 10β15Β° only. Pull bar to upper chest β never behind neck. Elbows drive down and back. Squeeze lats at bottom, return slowly. Your primary back builder. Back-safe |
Cable lat pulldown (close grip) Cable pulldown Β· neutral grip attachment | 3 Γ 12 | Narrow neutral grip. Elbows drive to hips. Hits lower lat and teres major. Slightly heavier than wide grip for most people. Back-safe |
Single-arm dumbbell row Dumbbell Β· bench for support | 3 Γ 10β12 each | Knee and hand on bench, back flat. Row dumbbell to hip β not shoulder. Think "elbow to ceiling". Don't rotate the torso to lift heavier. Squeeze 1 sec at top. Back-safe |
Cable face pull Cable pulldown Β· rope attachment at face height | 3 Γ 15 | Pull rope to forehead, elbows flaring out and back. External rotation at the top. Light weight, full control. Directly counteracts desk posture. Do not skip. Back-safe |
Dumbbell rear delt fly Light dumbbells | 3 Γ 15 | Hinge forward ~45Β°, knees soft. Raise both arms to shoulder height. Return slowly. Very light weight. If lower back feels it, do seated bent-over instead. Keep torso braced |
Dumbbell bicep curl (alternating) Dumbbells | 3 Γ 12 each | Elbows pinned to sides. Supinate (rotate palm up) as you curl. Lower 2 sec. If you're swinging the torso, weight is too heavy. Back-safe |
Hammer curl Dumbbells | 2 Γ 12 | Palms face each other throughout. Works brachialis and brachioradialis. Can go slightly heavier than regular curl. Alternate arms. Back-safe |
Step-ups with dumbbells Dumbbells Β· sturdy bench or step | 3 Γ 10 each leg | Drive through heel of front foot. Don't push off back foot. Step down with control. Loads glutes and quads without spinal compression. Alternate leading leg each set. Back-safe |
Rest: 60 sec for isolation Β· 90 sec for compound. Pull-up bar: Dead hang 10β15 sec as warm-up. From week 8: jump to top, lower slowly over 5 sec (assisted negative) as a bonus set.
Session A β Full body (push emphasis)
Chest Β· Shoulders Β· Legs Β· Triceps
Tue Β· ~55 min
Warm-up (5β7 min): 3 min cross trainer (moderate) Β· 10 cat-cows Β· 10 bodyweight goblet squats Β· 10 arm circles Β· 10 band pull-aparts
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Goblet squat Single dumbbell at chest | 4 Γ 10β12 | Hold dumbbell vertically at chest. Feet shoulder-width, toes slightly out. Squat until thighs parallel β keep chest tall, heels flat. Elbows inside knees at bottom. Upright torso = minimal spinal load. Safest squat for lower back |
Dumbbell bench press (heavier) Dumbbells | 4 Γ 8β10 | Same form as Phase 1, heavier weight. If you were doing 3Γ12 with 12kg, aim for 4Γ10 with 14β16kg. This is where progressive overload kicks in. Back-safe |
Pec fly machine Pec fly machine | 3 Γ 12 | Slightly heavier than Phase 1. Use as finisher after bench, not before. Slow return β 3 sec eccentric. Back-safe |
Seated shoulder press (heavier) Dumbbells | 4 Γ 8β10 | Add a 1-sec pause at the bottom before pressing β increases time under tension. Heavier than Phase 1. Back-safe |
Lateral raise (drop set option) Dumbbells (light) | 3 Γ 15 | Last set: do 10 reps, drop weight, immediately do 10 more with no rest between (drop set). Back-safe |
Tricep cable pushdown + overhead superset Cable machine + dumbbell | 3 Γ 12 each | Pushdown 12 reps β rest 15 sec β overhead extension 12 reps β rest 60 sec. Saves time and increases tricep fatigue. Back-safe |
Romanian deadlift (dumbbell) Dumbbells β moderate weight | 3 Γ 12 | Hinge at hips, lower along shins to mid-shin. Back flat throughout. Start light (8β10kg each). Only increase weight when form is perfect. Stop immediately if back complains. Phase 2 only β form before weight |
Rest: 90β120 sec after goblet squat and RDL Β· 60β90 sec for upper body compound Β· 45β60 sec for isolation. Deload every 4th week: drop weights 20%, reduce sets by 1.
Session B β Full body (pull emphasis)
Back Β· Biceps Β· Legs Β· Rear delts
Thu Β· ~55 min
Warm-up (5 min): 2 min cross trainer Β· dead hang 15 sec Β· 10 cat-cows Β· 10 glute bridges Β· arm circles
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Cable lat pulldown (wide grip) Cable pulldown machine | 4 Γ 8β10 | Heavier than Phase 1. Full range. 2-sec hold at the bottom of each rep. From wk 8: add assisted negative chin-up as bonus set if back is strong. Back-safe |
Single-arm dumbbell row Dumbbell Β· bench | 4 Γ 10 each | Heavier than Phase 1. Row to hip, pause 1 sec. Last set: strip set β finish at heavy weight, drop 4kg, do as many more as possible. Back-safe |
Cable face pull Cable pulldown Β· rope at face height | 3 Γ 15 | Keep consistent throughout both phases. Posture corrector. Never sacrifice form for weight here. Back-safe |
Dumbbell forward lunge Dumbbells | 3 Γ 10 each leg | Step forward, lower back knee toward floor. Front knee stays over ankle. Keep torso strictly upright β leaning forward loads the lower back. Drive through front heel. Alternate legs. Keep torso upright |
Dumbbell bicep curl Dumbbells | 3 Γ 12 | Heavier than Phase 1. Option: incline dumbbell curl (sit on incline bench, arms hanging straight) for greater stretch at the bottom. Back-safe |
Hammer curl superset Dumbbells | 3 Γ 12 | Superset with bicep curls β curl, switch to hammer immediately, rest 60 sec. Neutral grip throughout. Back-safe |
Seated rear delt fly Light dumbbells | 3 Γ 15 | Sit on bench edge, torso leaning on thighs β eliminates lower back involvement. Raise arms to shoulder height, slow return. Back-safe seated version |
Glute bridge with dumbbell Single dumbbell on hips | 3 Γ 15 | Dumbbell on hip creases. Drive hips up, squeeze hard, hold 2 sec, lower slowly. Loaded progression from daily core routine. Directly strengthens glutes that protect your lower back. Back rehab movement |
Rest: 90 sec for pulldowns and rows Β· 90 sec for lunges Β· 60 sec for bicep work Β· 45 sec for rear delt and glute bridge.
Session C β Full body (leg emphasis)
Legs Β· Glutes Β· Shoulders Β· Arms
Sat Β· ~55 min
Warm-up (5β7 min): 3 min treadmill incline walk (10%, 5.5 km/h) Β· 10 cat-cows Β· 15 bodyweight glute bridges Β· 10 bodyweight goblet squats Β· 10 leg swings each side
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Goblet squat (heavy, with pause) Heavy single dumbbell | 4 Γ 10 | Heavier than Session A. 2-sec pause at the bottom (pause squat) to increase difficulty without adding more weight. This is the primary quad and glute builder today. Safest squat variant |
Step-ups (heavy) Heavy dumbbells Β· bench | 4 Γ 10 each leg | Heaviest step-ups in the programme. 1-sec pause at the top (standing on bench). Drive through heel. No pushing off back foot at all. Alternate leading legs between sets. Back-safe |
Romanian deadlift (heavier) Dumbbells | 3 Γ 10 | Slightly heavier than Session A. Only increase if form was perfect last session. Feel the stretch in the hamstrings β not a pull in the lower back. Form before weight always |
Dumbbell lateral lunge Single dumbbell (goblet hold) | 3 Γ 10 each side | Step wide to one side, sit into that hip β other leg stays straight. Push back to centre. Hits inner thighs and glute medius β often weak from desk sitting. Back-safe |
Single-leg glute bridge Mat Β· bodyweight or dumbbell on hip | 3 Γ 12 each | One leg extended, drive hips up with planted foot. Hold 2 sec at top. If hips drop to one side, keep working on it β that's a weakness to fix. Add dumbbell once bodyweight is easy. Core & back rehab |
Seated shoulder press Dumbbells | 3 Γ 10 | Secondary shoulder volume. Superset with lateral raises to save time: press 10 reps β lateral raise 12 reps immediately β rest 75 sec. Back-safe |
Bicep curl + tricep pushdown superset Dumbbells + cable | 3 Γ 12 each | Alternate curl and pushdown with no rest between β rest 60 sec after both. Arms get volume without a dedicated session. Efficient finisher. Back-safe |
Rest: 120 sec after goblet squat and step-ups (heavy leg work needs more recovery) Β· 90 sec after RDL Β· 60 sec for upper body.
Daily core routine
Every day Β· 10β15 min
Order matters: Cat-cow (mobilise) β dead bug β bird dog β glute bridge β plank β side plank. Never skip cat-cow β 90 seconds of spinal mobilisation before anything else.
| Exercise | Sets Γ reps | Notes |
|---|---|---|
Cat-cow Mat Β· bodyweight | 2 Γ 10 breaths | Inhale: drop belly, lift head and tailbone (cow). Exhale: round spine up, tuck chin (cat). 3 sec each direction. Spinal mobilisation β do even on rest days. Do every single morning |
Dead bug Mat Β· bodyweight | 3 Γ 8 each side | Arms up, knees at 90Β°. Lower opposite arm and leg β lower back stays pressed into mat throughout. If it arches, you've gone too far. Teaches core to stabilise while limbs move β exactly what running demands. Primary back rehab |
Bird dog Mat Β· bodyweight | 3 Γ 8 each side | On hands and knees, back flat. Extend opposite arm and leg, hold 3 sec. Imagine balancing a glass of water on your lower back β don't let it tip. Builds the multifidus β deepest spinal stabiliser. Primary back rehab |
Glute bridge Mat (add dumbbell on hips from wk 4) | 3 Γ 15 | Drive hips up, squeeze glutes hard, hold 2 sec, lower slowly. Progress to single-leg from wk 5. Weak glutes = primary cause of lower back pain. This directly fixes it. Back rehab β glute strength |
Forearm plank Mat Β· bodyweight | 3 Γ 20β60 sec | Squeeze everything β glutes, abs, quads. Breathe normally. Hips don't sag or rise. Add 5 sec each week. Once at 60 sec, switch to harder variations rather than going longer. Back-safe |
Side plank Mat Β· bodyweight | 3 Γ 20β45 sec each | Add from week 3. Body in a straight line β hips don't sag. Works quadratus lumborum, the muscle along the side of your lumbar spine. Weak QL is a common cause of one-sided back pain. Add from week 3 |
Permanently avoid: Sit-ups Β· Crunches Β· Russian twists Β· Straight-leg raises Β· Any exercise causing or worsening back pain
Your plan at a glance
Phase 1 β Weeks 1β10
Goal & calories
Target: Calories: Β· Protein:
Weekly training
Mon/Wed/Sat: Easy run (25β35 min, building to 5km by wk 8)Tue/Fri: Upper body weights β Session A (push) and Session B (pull)
Thu: Walk (20β30 min brisk walk or incline treadmill)
Sun: Full rest
Every day: 10 min core routine (dead bug, bird dog, glute bridge, plank, cat-cow)
Diet rules
Cut: OJ at lunch, extra chai sugar, second fruit at breakfastLunch: 2 chapattis (not 3), fruit moved to mid-morning, water instead of OJ
Afternoon: Meiji shake only (no chai)
Dinner: Plate rule β Β½ veg, ΒΌ protein, ΒΌ carbs. Finish by 8pm.
Both shakes: Keep daily β anchors protein at 60g minimum
Padel rule
1 hour padel = substitute for a running day. 2 hours padel = running day + extra recovery next day. Don't add it on top of a full training day.
Goal & calories
Target: Calories: Β· Protein:
Refeed: 1 meal at maintenance per week
Weekly training
Mon/Fri: Easy run 5β6km Β· Wed: Tempo run 4β5kmTue/Thu/Sat: Full body weights (3 sessions)
Sun: Full rest Β· Every day: 15 min core (harder progressions)
Deload every 4th week β reduce weight 20%, volume 30%
Running milestones
Wk 4: Running 20β25 min continuouslyWk 8: 5km continuously, down ~5β7 lbs
Wk 12: Goal 1 hit (), tempo runs started
Wk 20: Goal 2 hit ()
Back safety rules
Pain during run β stop immediately, walk home. Avoid sit-ups, crunches, Russian twists, straight-leg raises throughout both phases. RDLs reintroduced in Phase 2 with dumbbells only. Max 10% weekly mileage increase.
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