Today
Thu, June 11
🔥 6-day streak
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Check in on all three pillars to read your training readiness.

Shoulders day · readiness supports going heavy.

Energy · Today
−322 cal deficit
target −500 · 178 to go
Out
1,698
In
1,376
Base 1,600 Steps 98 (2,458) Workout 0 · pending Room: 705 cal
167gProtein
152gCarbs
31.5gFat
Steps
2,340 / 8,000
80 cal · Apple Health
Workout
Shoulders
No session yet · tap to plan
Weekly goal 85%
Training days · last 4 weeks
MTWTFSS
TodayThu, June 11

Biceps

00:00
0 / 0 kg 0 of 0 sets
Repeat last biceps session May 28 · 9 sets · 4,348 kg
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Add exerciseBiceps library · 4 movements
Session volume · last 5 biceps days

TodayThu, June 11
0/ 1,600 CAL 1,600left
0gprotein 0gcarbs 0gfat 0meals
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Macros · Today

Day totals → Macros (one row per day) · meals → history_nutrition (proposed) ✓

Pulse

Plan · cut to 73.0 kg · Measure day Jun 15
Sheet projection Weigh-ins Current pace
On plan · this week
Signals
⚡4 of your last 5 PR sessions followed nights with 7h 30m+ sleep. Protect the night before Biceps and Legs.
🫀HRV dips ~12% the day after a calorie surplus — bank rest days behind the big Thai dinners.
📈Volume up 18% in 4 weeks while holding a ~500 cal deficit — recomposition is tracking.
Deep dive · from Macros + Workout Log
The forecast-vs-actual gap is logging, not metabolism. −50,944 cal banked predicts 6.6 kg; the scale gave 4.0. The 2.6 kg gap ≈ 220 cal/day of unlogged intake — and Jun 11 alone hid 410 cal (a dropped meal + an unlogged bar). Correct the ledger for ~15% under-count plus the vacation days and pre–Apr 10 maintenance error, and predicted loss lands at ~4.1 kg. The cut performed to spec; the ledger over-promised.
76% of your loss was fat. Since mid-March: fat mass 23.4→21.5 kg (−1.9) of −2.5 kg total, body fat 28.9→27.4%, subcutaneous 24.8→23.3, BMI 27.1→26.1. The −0.6 kg lean leak tracks protein: ≥150g on only 1 day in 3, with June dipping to 40g once.
The waist tape is your missing instrument. Measured twice in six months — 37.5″ (Nov 30) then 38″ (May 29, post-vacation) — it ticked up while the scale fell 2 kg. One weekly waist entry would arbitrate scale vs recomposition better than any other number you track.
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WorkoutCardioStepsCal

Today's row is highlighted. Steps and calories fall back to your targets below if cleared.

Goal · the plan Pulse tracks

Cut · score the day by deficit — under target is mint, surplus is amber. Protein floor protects lean mass.

Sheet plan pace −0.70 kg/wk · actual −0.24 · Pulse flags the gap and suggests the replan date.

Targets · defaults for every day
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Connected · John Fitness sheet

Last sync 21:42 · Macros row for today · cards total 1,586 cal · 167P · sheet row under-counting · 2,458 steps via Apple Health Shortcut.

Tabs: Macros (daily row) · Workout Log (sets) · history_activity (steps) · history_sleep · schedule.

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15reps× 20kg= 300 kg
Reps
Weight
20 kg