⚡ DEFICIT vs APPLE WATCH BURN −1000 cal
Burn more → eat more. Burn less → eat less. Hit exactly −1000. Excessive deficit triggers metabolic shutdown.
📊 MACRO LADDER · GOAL · CONSUMED · LEFT
🏃 ACTIVITY · WALKS · WORKOUT · STEPS · BURN
⌚ APPLE WATCH CHECK-INS
— cal EOD
Cal left for rest of day: —
Log Post-gym at lunch · Log EOD before bed. App handles the rest of the math.
🤖 RECOMMENDATION · stay at −1000
Log your post-gym cal-burn above to get a tailored plan for afternoon + PM walk.
🍽 EAT THIS · hits your remaining macros
💧 WATER 0 / 16 cups
💧 Water
0 / 16 cups (1 gal)
⊙ TODAY · ENERGY BALANCE
0 / 6 meals
🔥 BURNED
0
cal · projected EOD
CAL LEFT
2300
240P · 220C · 50F
📉 DEFICIT
−0
target −1000
2300
📊 Macro breakdown ▾ tap
Daily meal plan
2300240220506
✓ Eaten today 0 cal
📋 Pre-made meals (tap to expand) ▾ 6 meals
Tap a meal card to mark eaten · greys out when done · tap any food row to swap qty
🍽 OFF-SCRIPT · QUICK LOG
0 cal
Eat outside the plan? Tap any food below to add a serving. Macros above update instantly.
Today's full intake log
Today's injections
0 / 0
📅 Full weekly reference (all peptides) ▾ tap to expand
🧠 Stack intelligence
6-day split + 10k steps daily. Push/Pull/Legs × 2, Sunday cardio + recovery. Heavy loads on TRT/Anavar — recovery is your limiter, not the gym.
This week's split
The 10 Commandments · 6-week shred
Break these and the math doesn't work. Follow them and you're 8% by week 6.