🌱 Fuel Day

Eat enough. Get stronger. One day at a time.

Phase 1: build muscle — not diet.
Beginners win shows by building glutes, shoulders and back first. Eat your targets every day; the pre-show diet comes much later, with a coach. If your period stops, you're dizzy or always exhausted, eat more and see a doctor.

Today

Meals checked in

💧 Drink check-in

0 fl oz logged
A simple log, not a hydration prescription. Drink to thirst and follow your clinician's guidance, especially during workouts.

✅ Today's workout

📷 Scan a barcode

Take a clear picture of the BARCODE, not the meal. Nutrition comes from Open Food Facts; always compare with the package label before adding.

✍️ No barcode? Add manually

Use the nutrition label or a recipe. A photo of food alone cannot reliably calculate macros.

Your 7-day dumbbell week

5 training days + 2 rest days. Dumbbells only. Rest 60–90 seconds between sets. Today's list is on the Today tab to check off.

Recovery counts

Sleep 7–9 hours. Muscle grows on rest days, not workout days. If something hurts (sharp pain, not burning), stop that exercise.

Personal targets (optional)

Blank = the build-phase plan (2,000 calories · 100 g protein · 265 g carbs · 60 g fat). Type your own numbers here only if a coach gives you different ones.

My data

Stored only in this browser, on this device. Your phone and desktop do not automatically sync. Scanned barcode numbers go to Open Food Facts to look up the product; your meal log does not.

Nutrition data: Open Food Facts (volunteer database; labels can be wrong). Health context: IOC REDs consensus. Not a diagnosis or a diet prescription.