Private Nutrition Portal

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2,000 Cal Avg Cut • Interchangeable Meals

Keep protein high, fuel training, stay consistent.

Rule: No whey mixed into Greek yogurt. (Whey = shake with water/milk. Yogurt = bowl.)

Goals:

• 217–220 lbs (on creatine)

• 212–215 lbs (“true” weight)

• Navel: 36–37"

• At goal weight + navel target: ~11–13% body fat (approx)

• Sprint days: up carbs a little bit (pre/post sprint).

Progress pictures: take every 2 weeks (front/side/back, same lighting + time).

Daily Check-in

Saved by date on this device.

Weigh-in done (AM)

Morning Weight (Daily)

Save your AM weight by date. (You can overwrite a date.)

Date

Weight (lbs)

Navel Measurement Tracker

Save your navel measurement (inches) by date.

Date

Navel (in)

Workout Plan (Weekly)

Pick a date + day. Check items as completed (saved by date). Sprint day has a bad-weather swap using jump rope.

Plan Date

Workout Day

Conditioning Mode

Workout completed (today)

Travel swaps: DB bench / push-ups • 1-arm DB row • goblet squat • DB RDL • split squats • step-ups.

Sprint day fueling: add carbs pre/post (banana + rice cakes / extra rice).

Bad weather: use Jump Rope intervals (shown automatically when selected).

Day Type

Training Day

Macro Targets

Today’s Meals

Select options, then check what you actually ate. Consumed totals only count checked items (saved by date).

Breakfast

Ate

Lunch

Ate

Snack

Ate

Dinner

Ate

Planned Totals

—

All 4 selected meals (checkmarks ignored).

Consumed Totals

—

Only meals checked “Ate”.

Consumed vs Target

Quick Add

Adds to Consumed totals (doesn’t affect planned).

Fairlife macros are set to 230 cal / 42P / 8C / 3.5F by default — edit in code if your label differs.

Workout Tracker (Log)

Logs are saved on this device and persist over time.

Date

Exercise

Sets

Reps

Weight

Supplements Checklist (Daily)

Tap to check off. Saved by date on this device.

Nutrition & Exercise

Private Nutrition Portal

2,000 Cal Avg Cut • Interchangeable Meals

Daily Check-in

Morning Weight (Daily)

Navel Measurement Tracker

Workout Plan (Weekly)

Day Type

Macro Targets

Today’s Meals

Breakfast

Lunch

Snack

Dinner

Consumed vs Target

Quick Add

Workout Tracker (Log)

Supplements Checklist (Daily)

AM

PM

Lost Springs

Brokerage

Management & Hospitality

Office

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