NUTRITION · FAT-LOSS PHASE · TRAINING DAY
Build your food day
DIET STYLE not all styles carry equal evidence — ask the coach why
TODAY’S TARGET
2,050–2,200kcal
PROTEIN
172 g
CARBS
205 g
FAT
61 g
A range, not a single number — days vary and that’s fine. Protein is computed from your lean mass, not chosen. Rest days shift carbs down automatically.
PROTEIN SOURCES
Chicken breast
7.8 oz
Greek yogurt
1 cup
Eggs
3
CARB SOURCES
Potatoes AI swap
10.5 oz
Oats
2.8 oz
Banana
1
FAT SOURCES
Olive oil
1 tbsp
Almonds
1 oz
Salmon fat (from protein)
—
AI took control: swapped rice → potatoes. Same carbs, higher satiety in a deficit — rule R-1122. Your peanut allergy is excluded everywhere, halal respected everywhere. Undo
When the AI takes control it fills these same screens — visibly, with a rule behind every choice, and Undo always present. It never decides in the dark.
YOUR DAY AS MEALS
Breakfast · oats + yogurt + banana
~520 kcal
Lunch · chicken + potatoes + oil
~640 kcal
Post-training · eggs + toast
~430 kcal
Dinner · chicken + vegetables + almonds
~540 kcal