Personal Fitness Dashboard

Let's Get Shredded, Shay.

May 18 → Oct 11, 2026  ·  21 Weeks  ·  Push/Pull/Legs  ·  MWF

74kg
Current Weight
28%
Current BF%
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Target Weight
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Target BF%
Your Stats
Edit any field to recalculate · Mifflin–St Jeor formula
Daily Calorie Targets
Gym Day (Mon · Wed · Fri)
— kcal
−300 deficit
Rest Day
— kcal
−630 deficit
Cardio Day (from Wk 8)
— kcal
−430 deficit
Metabolic Snapshot
BMR
— kcal
At complete rest
TDEE (base)
— kcal
No gym
TDEE (with gym)
— kcal
Phase 2+
Fat to Lose (→17%)
— kg

Gym days +300 kcal from carbs vs rest days · 7-day average = 500 kcal/day deficit · Protein & fat constant daily

Built for Shay · May → Sep 2026 · Push/Pull/Legs · MWF · Target 17% BF

Calorie estimates: MET methodology + volume load. Roadmap: Mifflin–St Jeor, 500 kcal/day deficit, muscle memory gains. Update inputs as your stats change.

Weekly Planner
Select a week to see your daily schedule and calorie targets.
Workouts
Push Day Calculator Selected exercises only Not saved yet
Estimated Burn
— kcal
#Exercise / SetRepsWeight (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.
Pull Day Calculator Selected exercises only Not saved yet
Estimated Burn
— kcal
#Exercise / SetRepsWeight (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.
Legs Day Calculator Selected exercises only Not saved yet
Estimated Burn
— kcal
#Exercise / SetRepsWeight (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
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kcal
Pull Day
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kcal
Legs Day
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kcal
Weekly Total
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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.

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Light Jog

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

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Stationary Bike

Low joint stress. Great after leg day DOMS.

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HIIT

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

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Cardio Calculator
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.
Meal Prep
Compose dishes from components. Save them. Let the recommender pick the best one for what you still need today.
Pick a day type and start adding to your plate — the recommender ranks dishes by how well they fill your remaining macros.
Category
Tags
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Tip: Components aren't added directly to the plate — they're the building blocks for dishes. Hit "+ New Dish" in My Dishes to compose, or use a chip from Recommendations.

Today's Plate

0 items
Calories0 / 0 kcal
Protein0 / 150 g
Fat0 / 55 g
Carbs0 / 0 g
Saved.
Add meals to start. Tip: 1 Isopure scoop = ~25g protein, 110 kcal.
The Golden Rules
Non-negotiables. These are the gap between 17% and 22%.
1

150g Protein Daily

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

2

Legs Never Skipped Again

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

3

Progressive Overload

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

4

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.

5

Creatine Every Day

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

6

7–8 Hours Sleep

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

7

Weigh Once a Week

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

8

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.

Workout Journal
0 entries
Every saved workout, newest first. Saving the same day + session type overwrites the previous entry — only the latest counts.
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Shay's Fitness Dashboard

Sign in with your Google account to access your workout planner and sync your journal across all devices.

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Save Journal Entry

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Note: An entry already exists for this session today — saving will replace it with the current weights.
Rating (auto-set · override if needed)

Weekly weight check-in

It's Monday — log your current body weight so projections stay accurate. Weigh yourself first thing in the morning, after the bathroom, before eating.

kg

Set weight

Total load on the bar or machine stack.

Add Custom Food

Build a Dish

Components 0
0kcal
0protein g
0fat g
0carbs g
0items