Why I'm doing this

Feel mentally good
Look better for the winter trip
Better mobility
Keep up with four kids without running on empty
Prove to myself I can follow through

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Weigh-in

Daily · morning, same conditions

lb

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Weighed in today

GLP-1

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Took dose today

Dose (optional note)

Protein

Tap to add as you eat · running total for the day

0g / 140g

Other macros (optional)

Calories

/ 1650

Carbs (g)

/ 150

Fat (g)

/ 55

Water (oz)

/ 80–100

Check Off

Mark it once it's actually done

Hit protein goal Hit water goal

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Tap to check off · log weight used for progression

0

day macro streak

0

day water streak

This Week

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Progression Rule

Applies every session

When you hit the top of the rep range for all 3 sets with good form, increase the weight next time you do that lift. Weights you log on each exercise carry over automatically so you can see what you used last time.

Backup

Save a copy in case this device or browser resets

12-Week Program

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GLP-1 History

Every day you checked off

Date	Dose Note

Weight Trend

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Measurements

Log once a month

Date

Waist (in)

Hips (in)

Chest (in)

Thigh (in)

Arm (in)

Weight (lb)

Date	Waist	Hips	Chest	Thigh	Arm

Progress Photos

Same lighting, same pose, once a month

Shred & Recomp