Today's meals

You kg kcal on a rest day
Meal ideas with rough numbers — estimates within maybe 10–20%, not weighed values, and not nutrition advice. This is low-starch, not ketogenic: 60–100 g of carbs a day from fruit, kefir and vegetables will usually keep you out of ketosis. Set the two numbers above yourself; the app cannot know your body. Raw freshwater fish (koi pla) is deliberately absent — liver fluke risk in Thailand.

Recovery planner

Priority
Bedtime
Placement guidance from published training research, not a medical or physio protocol. Where the evidence is thin the app says so — an empty week is a valid answer.

Today's stack

Training
Stimulant
Energy
Coming up
Organizer only — timing and pairing for products you already own and already dose yourself. No dosages, no medical advice. Check anything that matters with your doctor or pharmacist, especially alongside prescription medication.

Habit

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Event