Today's Fuel
Logged Today
Targets
Body
Personal Bests
Weekly Coach
Your Protocol
Goal: bigger arms + chest, leaner overall (incl. face). Because you're returning after a break, muscle memory lets you do both at once — this is a body recomposition: train hard, eat smart, build muscle while body fat (and face fat) drifts down.
Face fat: can't be spot-reduced — it leans out as total body fat drops. So the diet side matters as much as training.
The engine: progressive overload. Each week, beat last time by a rep or a little weight. Chest & arms are hit ~2×/week here because frequency drives growth. Keep most sets 1–2 reps shy of failure. Rest ~2–3 min on the big compounds (bench, squat, rows, presses) and 60–90 s on isolation work — longer rest on compounds means more total reps and better growth.
Nutrition
Eat around maintenance (~2,600 kcal) with high protein — that's the recomp sweet spot. Hit ~160 g protein/day (1.9 g/kg). Not medical advice; adjust by results over 2–3 weeks. If the face isn't leaning out, drop ~200 kcal/day.
| High-protein staple | Protein | kcal |
|---|---|---|
| Chicken breast — 200 g | 62 g | 330 |
| Whey — 2 scoops | 48 g | 240 |
| Soya chunks — 50 g dry | 26 g | 173 |
| Greek yogurt — 200 g | 20 g | 118 |
| Paneer — 100 g | 18 g | 265 |
| Eggs — 3 large | 18 g | 234 |
| Toor dal — 200 g cooked | 18 g | 232 |
| Tuna — 100 g | 26 g | 116 |
A simple day to ~160 g: 3 eggs breakfast · 200 g chicken lunch · yogurt + almonds snack · paneer/dal + 1 scoop whey dinner. Log it in the Diet tab and the app fills the gap for you.
The Split
Exercise photos from the Free Exercise DB (public domain · Unlicense). Calorie & macro estimates are AI-generated approximations — adjust to taste.