Shredder — Fitness Dashboard

Your Stats & BMR

Mifflin–St Jeor BMR · edit anything to recalculate

Weight (kg)

Height (cm)

Age

Body Fat %

Gender

Base Activity

BMR

— kcal

At complete rest

TDEE (base)

— kcal

No gym

TDEE (with gym+cardio)

— kcal

Phase 2+

Weekly Deficit Target

3,500 kcal

500/day average

Fat Mass

— kg

Lean Mass

— kg

Fat to Lose (→17%)

— kg

Gym Day Intake

— kcal

−300 deficit

Rest Day Intake

— kcal

−630 deficit

Cardio Day Intake

— kcal

−430 deficit (from Wk 8)

Carb cycling logic: Gym days (MWF) get 300 more kcal than rest days — all from carbs. This fuels your workouts and aids recovery. Rest days drop carbs since you don't need the energy. The 7-day average stays at exactly 500 kcal/day deficit. Protein and fat stay constant every day.

Workout Program

Select your exercises below. ⭐ = recommended for your level. Calorie burn updates live as you pick and enter weights.

Body Weight (kg)

Rep scheme

Mixed (default): Heavy compounds 5–7 reps · Compounds 7–9 reps · Isolation 10–12 reps. Weights auto-fill from your last journal session — beating your target reps bumps the suggestion by +2.5kg.

DB Dumbbell weights = per hand (each)
e.g. "16 kg" on Lateral Raises = 16 kg in each hand (32 kg total lifted). Enter what you hold in one hand.

Barbell & Machine weights = total
e.g. "50 kg" on Bench Press = total weight including the bar. "80 kg" on Leg Press = total plate load.

Select Exercises

Push Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Progressive Overload: When you hit the top of the rep range on ALL sets cleanly, add 2.5 kg next session. Track it in a notes app or the back of your phone.

Select Exercises

Pull Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Form Cue: Pull with your elbows, not your hands. On every lat pulldown and row, think "elbows to back pockets". Squeeze your shoulder blades for 1 second at peak contraction. Face Pulls are non-negotiable — they protect your rotator cuff from all the pressing on Push Day.

Select Exercises

Legs Day Calculator Selected exercises only

Estimated Burn

— kcal

#	Exercise / Set	Reps	Weight (kg · DB=per hand)	Kcal
Session base (warmup + rest periods)				+150

Legs = Your Fat Loss Weapon. These muscles are 40-50% of your total mass. A hard leg session burns 30-60% more than a push or pull day. RDL form is non-negotiable — if your lower back rounds, lower the weight. Start Week 1 conservative. By Week 4 you'll feel invincible.

Weekly Gym Burn Summary

Push Day

—

kcal

Pull Day

—

kcal

Legs Day

—

kcal

Weekly Total

—

kcal

Cardio Plan

Starts Week 8. Rest days only — never the day after legs (Thu/Sat are best). Zone 2 is your fat-oxidation sweet spot.

Brisk Walk

Recovery-friendly. 5-6 km/h. Easy on joints.

—

Light Jog

Zone 2. 8-9 km/h. Can still hold a conversation.

—

Stationary Bike

Low joint stress. Great after leg day DOMS.

—

HIIT

1× per week max. 20 min. 30s on / 30s off.

—

Cardio Calculator

Activity

Duration (min)

Estimated Burn

— kcal

Zone 2: Heart rate 60-70% of max (≈ 220 − age). You can speak but feel the effort. This is peak fat oxidation. Don't go harder thinking it burns more — Zone 2 trains your aerobic base and spares muscle tissue.

The Golden Rules

Non-negotiables. These are the gap between 17% and 22%.

150g Protein Daily

Every single day — gym, rest, office, sick. Bad days get a shake. Protein preserves muscle in a deficit.

Legs Never Skipped Again

40-50% of your muscle mass. Biggest fat-burning tool you have. Skip legs = leave results on the table.

Progressive Overload

Write down your weights. Hit the rep ceiling → add 2.5kg. No tracking = no progress measurement.

Hit Your Daily Calorie Target

Not 400 under. Not 400 over. The deficit is calibrated. Eating too little loses muscle. Too much stalls fat loss.

Creatine Every Day

5g daily with breakfast — gym days and rest days. No loading phase needed. Compounds over 6-8 weeks.

7–8 Hours Sleep

Fat loss and muscle growth happen during sleep. Poor sleep → high cortisol → kills fat loss and recovery.

Weigh Once a Week

Friday morning, fasted, after bathroom. Daily weight fluctuates ±2kg from water and food. Weekly is truth.

Recalibrate at Weeks 8 & 15

Update your stats in this dashboard. TDEE drops as you lose weight. Don't eat Week 1 calories in Week 15.

Let's Get Shredded, Shay.

Select Exercises

Select Exercises

Select Exercises

Brisk Walk

Light Jog

Stationary Bike

HIIT

150g Protein Daily

Legs Never Skipped Again

Progressive Overload

Hit Your Daily Calorie Target

Creatine Every Day

7–8 Hours Sleep

Weigh Once a Week

Recalibrate at Weeks 8 & 15

Shay's Fitness Dashboard

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