Good morning, Elshan 👋

Let's make today count.

Tue, Oct 6, 2026

Current Weight

63.1kg

6.9 kg to 70 kg goal

+0.4 kgvs last week

Calories Today

1,820/ 2,650 kcal

830 kcal remaining

Protein

96/ 130 g

34 g remaining

Water

1.8/ 3.0 L

1.2 L remaining

Weight Progress+2.7 kg

Current: 63.1 kg • Target: 70.0 kg

View Progress

View Progress →

Today's Plan

Daily timeline of scheduled nutrition & training

2 of 4 done

07:30•

Breakfast

~420 kcal

2 eggs, bread, cheese

12:30•

Lunch (Mensa)

~720 kcal

Hähnchenbrust mit Reis und Gemüse

18:00•

Gym — Back & Biceps

~75 min

6 exercises

20:30•

Dinner

~650 kcal

Chicken, rice, vegetables

Back & Biceps

Week 3 · Day 2

~75 min•6 exercises

View Full Workout

Pull Up(Lats & Upper Back)

4 × 8–12

Lat Pulldown(Vertical Pull)

3 × 10

Seated Row(Mid Back & Rhomboids)

3 × 10

Single Arm Row(Lat Unilateral)

3 × 10

Face Pull(Rear Delts & Traps)

3 × 12

Barbell Curl(Biceps Peak)

3 × 10

View Full Workout →

Mensa Rostock

Today's canteen lunch options

View Full Menu

Hähnchenbrust mit Reis und Gemüse

Recommended

~720 kcal32g protein

3.80 €

Veganes Curry mit Linsen

~580 kcal24g protein

2.90 €

Pasta mit Tomatensauce

~650 kcal22g protein

2.60 €

Check allergens & canteen hours →

AI Coach

Daily Guidance

Chat

Hi Elshan! 👋

Here's your strategic focus for today:

Back & Biceps at 18:00
Reach 2,650 kcal
Reach 130 g protein
Good Mensa option available
Stay hydrated

Quick Prompts

What should I eat today?

Adjust my workout

How is my progress?

Calories & Macros

Daily target progress

Details

Total Calories

1,820 / 2,650 kcal

Protein96g / 130g

Carbohydrates210g / 330g

Fats62g / 80g

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