Your Rank
Levels run on the best weight you've hit
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Today's Reward
Complete everything to unlock the day
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Water
Bottle = 800 ml · goal 4 bottles (3.2 L)
0.0 L
Remember
3.2 L is the minimum. Add more on training and cardio days.
The Three Rules
① Every weight is RAW — weigh before cooking
② Spray only — oil never touches the pan
③ 175 g protein, non-negotiable, every day
The Block
3 weeks @ 1,450 → 1 week @ 1,900 → repeat to 80 kg
Week-1 scale drop is partly water — expected
Maintenance-week bounce (~1–1.5 kg) is not fat
Day 22: back to 1,900 — no extensions
Lifts stay heavy. Trim sets, never load.
Weight
Daily · same scale, after bathroom, before food
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— kg
7-day average
Don't judge a single day
Daily weight swings ±1.5 kg from water and salt. The 7-day average is the truth — nothing else counts.
Steps
Daily · 8,000 is the floor, not the target
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7-day average
This is half the deficit
Steps are worth ~200 kcal/day over your old 3,000. Not optional, not weather-dependent, gym days included.
Waist
Weekly · at the navel, normal exhale
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— cm
Log your first measurement
The tape moves first
On an aggressive cut the waist often shrinks before the scale moves. Same tape, same spot, every time.
Check-in Report
Every log since day one — send it to Coach Samy
Data & App
Back up your history and check offline food availability
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Food catalogCore
Offline statusChecking…
Your device still owns the data
Export a backup before changing phones. Secure account sync is reserved for the customer-ready release.
Analytics
Food choices and adherence since day one
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Most Repeated Choices
The foods and swaps that show up most
Top Pick Per Slot
Most-chosen option inside each meal component
Meal Adherence
Which meal is solid and which gets skipped
Skipped Components
Parts of meals that need attention
Streaks
Longest runs of consecutive days