Fitness Tracker

198 → 180 lbs

198 lbs0.5 lbs lost (3%)180 lbs

Current Weight

197.5lbs

Started at 198

Weight Lost

0.5lbs

17.5 lbs to go

Days Tracking

4days

4 day streak

Goal Progress

ETA: Jun 28

Today's Snapshot

No entry logged today. Log your meals

Today's Workout

Tuesday

🏋️

Upper Body Pull + Core

Warm-Up · 5 min

5 min seated arm circles + scapular squeezes

Main Workout · 20-30 min

1.Seated DB Row (single arm)

3 x 10 each

2.Seated DB Bicep Curls

3 x 12

3.Band Pull-Aparts

3 x 15

4.Seated DB Hammer Curls

3 x 10

5.Hollow Body Hold

3 x 20 sec

6.Bicycle Crunches

3 x 15 each side

Cool-Down · 5 min

5 min lat stretch + bicep stretch

This Week

🌿

💪

🏋️

🧘

🔥

🎯

💪

Plantar fasciitis recovery (right heel) — all workouts are upper body and core only. Avoid lower body impact exercises until healed.

Ice heel for 15-20 min after activity
Roll foot on a tennis ball daily
Stretch calves gently morning and evening

Weight Trend

Daily Net Calories

Net calories = eaten minus calories burned. Green bars are at or below the target max.

Avg Daily Deficit

425cal

Below calorie target

Compliance Rate

100%

Days at or below target max

Streak

4days

Consecutive days at or below target max

Recent Entries

Date	Weight	Cal In	Cal Out	Net	Protein	Activity
Mon, Apr 20	—	1605	80	1525	152g	0.96 mi dog walk (80 cal)
ExpandView activity and meals Activity 0.96 mi dog walk (80 cal) Meals Breakfast220 cal \| 24g protein 1 cup 4% cottage cheese (220 cal, 24g protein) Snack305 cal \| 26g protein 1 cup Great Value Greek yogurt, plain (130 cal, 23g protein) 1/4 cup Quaker granola (125 cal, 3g protein) 1 tbsp maple syrup (50 cal, 0g protein) Lunch470 cal \| 32g protein 3 scrambled eggs (210 cal, 18g protein) 1 tsp olive oil (40 cal, 0g protein) 2 slices pepper jack cheese, 70 cal each (140 cal, 10g protein) 1 slice Ezekiel bread (80 cal, 4g protein) Snack110 cal \| 3g protein 1/2 oz mixed nuts (85 cal, 3g protein) 1 tsp semi-sweet chocolate chips (25 cal, 0g protein) Protein Shake220 cal \| 50g protein 2 scoops Ascent protein powder (220 cal, 50g protein) Dinner280 cal \| 17g protein Small bowl Zuppa Toscana soup (~1 cup, 200 cal, 15g protein) 4 bites garlic toast (80 cal, 2g protein)
Sun, Apr 19	197.5 lbs	1680	312	1368	146g	2.46 mi outdoor walk (237 cal) + 0.87 mi dog wal...
ExpandView activity and meals Activity 2.46 mi outdoor walk (237 cal) + 0.87 mi dog walk (75 cal) Meals Breakfast320 cal \| 28g protein 3/4 cup Oikos Pro plain yogurt (160 cal, 20g protein) 1/4 cup Aldi protein granola (110 cal, 8g protein) 1 tbsp maple syrup (50 cal, 0g protein) Snack235 cal \| 50g protein 2 scoops Ascent protein powder (220 cal, 50g protein) 1 tbsp Ryze mushroom coffee (15 cal, 0g protein) Lunch455 cal \| 29g protein 3 scrambled eggs (210 cal, 18g protein) 1/4 cup shredded cheddar (110 cal, 7g protein) 3 black olives (15 cal, 0g protein) 1 tsp olive oil (40 cal, 0g protein) 1 slice Ezekiel bread (80 cal, 4g protein) Dinner670 cal \| 39g protein 2 cups Zuppa Toscana soup (turkey, ground turkey, Italian sausage, 400 cal, 30g protein) 4 small pieces garlic bread (2 bites each, 160 cal, 4g protein) 1 small Toll House cookie (50 cal, 1g protein) 1/2 cup 2% milk (60 cal, 4g protein)
Sat, Apr 18	—	1960	395	1565	180g	3-mile trail hike in the woods + 0.83 mi dog wal...
ExpandView activity and meals Activity 3-mile trail hike in the woods + 0.83 mi dog walk Meals Breakfast225 cal \| 22g protein 3/4 cup Oikos Pro plain yogurt (160 cal, 20g protein) 1 tsp maple syrup (20 cal, 0g protein) 1 tbsp Aldi protein granola (45 cal, 2g protein) Lunch535 cal \| 38g protein Chicken thigh, skinless (~4 oz, 200 cal, 28g protein) 3/4 cup quinoa, cooked (165 cal, 6g protein) 1/4 avocado (60 cal, 1g protein) 1 Roma tomato (15 cal, 1g protein) 1/2 cup broccoli (15 cal, 1g protein) 1/2 cup cauliflower (15 cal, 1g protein) 1/8 cup sliced black olives (20 cal, 0g protein) 1 tsp olive oil (40 cal, 0g protein) Fresh lemon juice (5 cal, 0g protein) Protein Shake220 cal \| 50g protein 2 scoops Ascent Vanilla whey protein (220 cal, 50g protein) Snack170 cal \| 6g protein Serving Aldi mixed nuts with sea salt (~1 oz, 170 cal, 6g protein) Dinner810 cal \| 64g protein Two small salmon filets (~6 oz, 350 cal, 40g protein) 1/2 cup cooked couscous (100 cal, 3g protein) Broccoli & cauliflower (30 cal, 2g protein) Boar's Head hard salami (220 cal, 12g protein) Merlot cheese, 1 serving (110 cal, 7g protein)
Fri, Apr 17	198 lbs	1706	564	1142	164g	3.14 miles run/walk + 0.81 miles dog walk + 0.89...
ExpandView activity and meals Activity 3.14 miles run/walk + 0.81 miles dog walk + 0.89 miles evening walk (92 active cal) Meals Breakfast391 cal \| 19g protein 3/4 cup Aldi protein granola (330 cal, 15g protein) 1/2 cup 2% milk (61 cal, 4g protein) Snack110 cal \| 14g protein 1/2 cup 4% cottage cheese (110 cal, 14g protein) Protein Shake220 cal \| 50g protein 2 scoops Ascent Vanilla protein powder (220 cal, 50g protein) Snack110 cal \| 17g protein 2/3 cup Walmart plain Greek yogurt (100 cal, 17g protein) 1/2 tsp maple syrup (10 cal, 0g protein) Snack170 cal \| 6g protein Handful Aldi mixed nuts with sea salt (~1 oz, 170 cal, 6g protein) Dinner515 cal \| 38g protein Chicken thigh, skinless (~4 oz, 200 cal, 28g protein) 3/4 cup quinoa, cooked (165 cal, 6g protein) 1/4 avocado (60 cal, 1g protein) 1 Roma tomato (15 cal, 1g protein) 1/2 cup broccoli (15 cal, 1g protein) 1/2 cup cauliflower (15 cal, 1g protein) 1 tsp olive oil (40 cal, 0g protein) Fresh lemon juice (5 cal, 0g protein) Evening Snack190 cal \| 20g protein 3/4 cup Oikos Pro Greek yogurt (160 cal, 20g protein) Caramel/honey drizzle (~30 cal, 0g protein)