Current Weight78 kg▼ 1.2 kg this month
Workouts This Week4 / 5▲ On track
Daily Calories2,340Target hit 6/7 days
Training Streak0 daysLog a workout to start
Today's Calories
Protein128g / 160g
Carbs190g / 250g
Fats48g / 70g
Water2.4L / 3.5L
Weekly Training Volume (sets)
Today: PUSH DAY — Chest, Shoulders, Triceps · 6 exercises
Today's Session — Push Day
Incline Barbell Bench Press4 × 6–8
Flat Dumbbell Press3 × 8–10
Overhead Press4 × 6–8
Lateral Raises4 × 12–15
Cable Fly3 × 12–15
Rope Pushdowns3 × 10–12
Tap any exercise to start a 90-second rest timer.
Water Intake
0 of 8 glasses · tap to log
Achievements
7-Day Streak
First PR
Photo Month 1
30-Day Streak
−5 kg Club
100 kg Bench
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Calorie & Macro Calculator
Today's Meal Log
| Meal | Food | Protein | Calories |
|---|---|---|---|
| Breakfast | 4 eggs + 2 toast + banana | 28g | 520 |
| Lunch | Chicken karahi + 1 roti + salad | 42g | 640 |
| Pre-workout | Oats + whey shake | 34g | 410 |
Monthly Progress Photos
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Before / After Comparison
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MONTH 1
NOW
⟨ ⟩
WEEKLY REPORT · JUL 6 – JUL 12
Strong week, Athlete.
A−
Overall Grade4/5 sessions completed · calories on target 6 of 7 days · weight trending −0.4 kg · sleep avg 6.8h (improve this — aim 7.5h+). Biggest win: bench volume up 12%.
Weight change−0.4 kgPerfect cut pace
Total volume84 sets▲ 12% vs last week
Missed sessions1Wednesday — Pull Day
Monthly Report — June 2026
| Metric | Jun 1 | Jun 30 | Change |
|---|---|---|---|
| Weight | 79.6 kg | 78.2 kg | −1.4 kg |
| Waist | 86 cm | 84 cm | −2 cm |
| Bench 5RM | 80 kg | 85 kg | +5 kg |
| Consistency | — | 88% | Elite tier |
Personal Records
| Lift | Weight | Date |
|---|---|---|
| Bench Press | 85 kg | Jun 28 |
| Squat | 120 kg | Jun 20 |
| Deadlift | 150 kg | Jul 4 |
Consistency Leaderboard — July
1
S
Sara K.97%2
Y
You92%3
H
Hamza R.89%4
A
Ali M.81%Body Stats & Profile
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| # | Username | Phone | Gym | Goal | BMI | Health | Plan | Joined |
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