A private little log for your weekly shots and gym sessions. Set it up — you can change everything later.
The shot quiets the appetite. Your job is making sure what leaves is fat and what grows is muscle. Fat down, muscle up — never just “lighter”.
130–160g a day. Appetite is low, so eat the protein on the plate before anything else — or the day ends short. A shake on gym days makes the number easy.
3–4× a week — Push / Pull / Legs, like the log. Built on big moves: press, row, squat, hinge, pull. Add a little weight or one rep every week, and write down what you lifted.
Half a kilo to a kilo a week, maximum. Faster than that costs muscle, strength — and your face in the photos.
8–10k steps. A walk after meals is the cheapest trick in fitness. Keep hard cardio rare so it never steals from the lifts.
Muscle is built in bed. Short sleep means cravings up, lifts down.
Low appetite makes you forget to drink too. Don’t.
No spot-reducing exists. Planks build the muscle under it; only consistency clears what’s on top. Never judge a week by the belly.
Weigh once a week, Sunday morning, into the Trends tab. Photos every 2 weeks — same spot, same light. Mirrors lie daily; photos don’t.
Fat burners, detoxes, zero-carb, sauna suits, endless crunches.
Not medical advice — anything about the dose itself goes to your doctor.