Today
Morning weight
Log cardio
Every day
Sore. Should I still train?
Train as normal if it is dull, spread across the muscle, equal on both sides, and eases once you warm up. Moving a sore muscle usually improves it, because blood flow is what clears soreness. Most people feel better after the session than before it.
Modify if form is suffering: drop the weight by about a third, or cut to 2 sets, or train only the unaffected half of the body.
Stop that exercise if the pain is sharp, in one spot, in a joint, on one side only, or getting worse day by day.
Soreness recovery, about 10 minutes
For rest days or the evening after a session.
Light movement, sleep and protein: well supported. Stretching and massage: mild, short-lived effect, do them because they feel good. Ice baths and routine painkillers: best avoided, they may blunt the training adaptations you are chasing.
No time today
Three rounds of leg press, chest press and lat pulldown, 10 reps each, short rests. Twenty minutes, and it counts. Log it as whichever letter is next.
The 12 weeks
1. Get warm, 4 min. Easy bike or treadmill walk until you feel slightly warm.
2. Mobility, 2 min. 10 slow bodyweight squats, 10 leg swings per leg, 10 arm circles each way, 10 wall slides, 10 hip circles each way.
3. Ramp up, 2 min. On your first exercise: 1 set of 10 at half the working weight, then 1 set of 5 at three quarters. Then one light set of 5 on the next two exercises.
Static held stretches belong AFTER training, not before. Holding a stretch temporarily reduces force production.
Picking a first weight: choose something easy, do 10 reps. If you could have done 15, go up. If you struggled at 8, go down. Two sets of guessing costs you nothing in week 1.
Breathing: exhale on the effort, inhale on the lowering. Never hold your breath through a set.
The number on the right is lifting sessions that week, out of 3. A white dot on a workout square means cardio was also done that day.
Tap any square to see or edit that day.
This week
Your patterns
Log a few sessions to see patterns.
Missed a day?
Just do the next letter at your next visit. The plan self-corrects and nothing piles up. Never two workouts in one day.
No calorie counting. Loosely watch protein, 110 to 130 g a day, because protein is what protects muscle while you lose fat.
Breakfast, about 30 g
2 eggs PLUS one of: Greek yogurt, a large glass of milk, unsweetened soy milk, a block of tofu, or a small tin of tuna. Add a fruit.
Two eggs alone is only about 12 g, which is why the addition is not optional.
Lunch, about 40 g
1.5 to 2 palms of protein, 0.7 bowl of rice, any veg you tolerate.
Dinner, about 40 g
Same as lunch, with rice at 0.5 to 0.7 bowl.
One snack, about 15 g
Yogurt, 2 boiled eggs, or a glass of milk. A fruit on its own does not count here.
The rules
A palm means meat the size and thickness of your palm, roughly 22 grams of protein. Corn counts as rice: half a cob is about 0.3 bowl. Salmon, steamed fish, ribs, eggs, chicken thigh and tofu all work. No dry chicken breast, ever.
Eating out
Pass four tests and any restaurant is fine: protein visible on the plate, rice one bowl or less, nothing deep fried, no sugary drink.
Hong Kong: soy sauce chicken rice with less skin, fish soup noodles, steamed fish set, congee with lean pork and egg, char siu rice with half rice. Korean: kimchi jjigae, sundubu jjigae, grilled fish set, BBQ meat wrapped in lettuce, bibimbap with less rice.
On sugar
A teaspoon in your coffee is about 16 calories and irrelevant. A shop-bought sweet milk tea is 150 to 250 and is not. Liquid calories do not create fullness, so they add on top of meals rather than replacing anything. Ask for less sweet rather than cutting them out entirely.
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This week's ratings
Analysis
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