My Stats ð
BMI
--.-
Enter stats
Health First: My Critical Starting Point âĻ
My BMI is --.-. A physician consultation is my first priority.
My Daily Blueprint ð
Calorie Target
2014
kcal/day
Protein
67g
~1.8g/kg
Fats
67g
~30% cal
Carbs
285g
For energy
My Macronutrient Split ð
Health Risks ðĐš
I'm aware of the risks of being underweight and am working to improve my health.
- ðĄïļ Immune Function: Increased susceptibility to illness.
- ðĶī Skeletal Health: Low bone density risk.
- âĪïļ Cardio & Hormonal Risks: Potential for arrhythmias & disruption.
My 7-Day Meal Plan ðē
This is my lactose-free, savory-focused meal plan. Click a day to see details.
Snacks & Smoothies ðĨ
"Power Gain" Smoothie
Ingredients: 1 banana, 30g oats, 250ml coconut milk, 1 scoop protein powder, 1 tbsp seeds.
Savory Avocado Smoothie
Ingredients: Â― avocado, 200ml water, ice, salt, lemon juice, cumin.
Savory Tofu Tikka Bites
Ingredients: 100g tofu, coconut yogurt, spices, ghee/oil. Coat & pan-fry.
My Training Protocol ðŠ
My 4-day Upper/Lower split. I'll use the tabs to view and log each day's workout.
My Training Phases ð
Wks 1-4: Perfect form. Wks 5+: Progressive overload. I will log everything!
Workout Archive ð
Your past workout logs will appear here.
Recovery & Success ð
Sleep & Circadian Rhythm
Sleep is non-negotiable for muscle repair. My late schedule (3 AM - 12 PM) disrupts my body's clock. I will work on gradually shifting this.
Monitoring Progress
Weigh-In: Once weekly. Target 90-185g gain.
Log: Record weight, sets, & reps.
Adjust: If stalled, +100-200 kcal/day.
Listen to My Body: Rest if needed.
Workout Plan Settings âïļ
Customize your workout plan. Changes will be saved automatically.