Log calories after each workout — tap + to add an entry
⌚ GARMIN END-OF-DAY TOTAL (optional)
Enter your Garmin total at night — if higher than your logged entries, it replaces them automatically. No double counting.
—
TOTAL KCAL BURNED
💾 Auto-saved · resets at midnight
📅 LOG CALORIES FOR A PAST DAY
Missed a day? Enter the date and your Garmin total — saves directly to your history
💧 DAILY WATER INTAKE
Tap each cup — 1 cup = 8oz. Goal: — based on your Garmin burn
0 oz
consumed
Goal: — oz tap cups to log
⚖️ BODY WEIGHT
—
LBS TODAY
🍺 Alcohol logged today
Cortisol spike lasts 48–72 hours after drinking — belly fat stores during this window even if you eat clean. Drink water · sleep well · take Ashwagandha tonight.
🚨 CHEAT ITEMS TODAY
These spike cortisol and work against belly fat loss.
TODAY'S FOOD LOG
No food logged yet
TODAY'S WORKOUTS
No workouts logged yet
📅 LOGGING FOR DATE
All food you add will be logged to this date
COLOR KEY
✅ Clean
⚠️ Moderate
🚨 Cheat
+ ADD CUSTOM FOOD
TAP TO LOG WORKOUT TYPE
Tap to mark done. Tracking only — calories from Garmin on Today tab.
🏃 RUN DASHBOARD
AVG PACE TREND
MILES PER WEEK
🏋️ WORKOUT DASHBOARD
CALORIES BURNED PER SESSION
+ LOG NEW SESSION
MILE SPLITS (optional — enter each mile)
WORKOUT TYPE
RECENT RUNS
No runs logged yet
RECENT WORKOUTS
No workouts logged yet
RECENT WALKS
No walks logged yet
🧠 INSIGHTS
🫃 BELLY FAT RISK SCORE—
🔥 GOOD DAY STREAK (score ≥ 60)
📋 WEEKLY REPORT CARD
📈 NUTRITION SCORE TREND
🥗 MACRO BREAKDOWN (g)
Protein
Carbs
Fat
💪 DAILY PROTEIN (g)
Protein g
150g Goal
🥊 CLEAN vs CHEAT CALORIES
Clean cal
Cheat cal (est)
Alcohol cal
🔥 CALORIES EATEN vs BURNED
Eaten
Burned
🏋️ WORKOUT CONSISTENCY
Trained
Rest
❤️ AVG HEART RATE BY SESSION
Avg BPM
📊 MILES vs CALORIES BURNED (RUNS)
Miles
Cal ÷ 10
🚨 CHEAT FOOD FREQUENCY
⚖️ BODY WEIGHT TREND (lbs)
📊 CALORIES BURNED → EAT THIS MUCH
2,000–2,500 CAL BURNED
Light day
Protein:130–155gCarbs:180–220g
2,500–3,000 CAL BURNED
Moderate day
Protein:155–175gCarbs:220–260g
3,000–3,500 CAL BURNED
Heavy training
Protein:175–200gCarbs:260–300g
3,500+ CAL BURNED
Intense day
Protein:200g+Carbs:300g+
🎯 YOUR DAILY TARGETS
Protein Goal
Priority #1
150–175g
Calories (training day)
Don't go below 1,800
2,200–2,500
Carbs
Time around workouts
220–280g
Fat
Healthy fats prioritized
60–80g
Eating Window
Your IF window
6–8:30 PM
💊 SUPPLEMENT TIMING
6:30 AM
Iso Lean Protein Shake
Post workout — critical
6:00 PM
Ashwagandha 300–600mg
Take with food
8:00 PM
Cottage Cheese (1 cup)
Slow casein before sleep
9:30 PM
Magnesium Glycinate
Before bed — sleep & cortisol
⚠️ BELLY FAT ENEMIES
Chronic under-eating
Spikes cortisol → stores belly fat
Heavy alcohol
Cortisol spike lasts 2–3 days
Poor sleep
Elevates ghrelin + cortisol
Skipping post-workout protein
Muscle breakdown for 13hrs
📱 SYNC THIS DEVICE
New device or browser? Paste your User ID to link it to your cloud data. Your ID is shown below — copy it on your main device and paste it here.