* Depending on the week — typically in the city Tue & Thu
02
Hobbies & Skills
02
Daily Schedule
To-Do
+ Add task
03
Training Program
👆 Click a day to see workout details
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03.2
Monthly Performance Standards
📅 Test Protocol: 1x per month — run through all benchmarks. Track your tier. Are you at Min, Next Level, or Elite?
💪 Strength Standards▼
Min / Next Level / Elite
🏃 Conditioning Standards▼
Min / Next Level / Elite
03.3
Weekly Training Split
04
Nutrition Plan
🎯 Goal: Sub-10% body fat without muscle loss. 2,200 cal/day target with an estimated 2,500–3,000 cal/day burn. High protein is the anchor — protect the muscle.
📊 Daily Macros
Estimated Targets
2200
KCAL
Protein
220g
40%
Carbs
193g
35%
Fat
61g
25%
Water
1 Gallon
min
🍽 Daily Meal Plan
Structured Eating Windows
Total
~2,200 calories · ~220g protein
✅ Eat This
❌ Avoid This
📏 Track This
05
The 5-Part Framework
06
Goals & Blockers
🎯 Top 5 Goals — Next 3 Months
🚧 Top 5 Blockers — Eliminate These
⚡ Micro-Urgency: 1 workout, 1 meal, 1 meditation won't make you who you want to be. But knowing that EVERY SINGLE DAY you must stack every habit — that's the difference. Every win is a vote for the person you're becoming.
07
Daily Checklist
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0 / 6 LOCKED IN
ALL 6 LOCKED IN
Another vote cast for the person you're becoming. Do it again tomorrow.