Dashboard
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Welcome back
Keep the streak alive.
Weight trend
Full historyNo weight entries yet. Start logging your weight to see your progress.
This month vs last month
Exercise progress
Best lift, month over monthPersonal records
Quick log
Your info
Weight auto-pulled from Weight LogResults
Macro split
Grams per daySet up your calorie target on the TDEE & Macros page to see your macro split.
BMI
Body Mass Index—
Note
These use the Mifflin-St Jeor equation — a solid starting point. Re-check against your actual weekly weight trend after 2–3 weeks and adjust calories up or down if you're not moving the way your goal expects.
Recommended: pair this with Cronometer
For the most accurate calorie and macro tracking, use Cronometer — it has a full food database built for precision logging. This dashboard is designed for accountability and long-term progress, not gram-by-gram tracking. You can either log your daily totals here manually, or simply copy your daily numbers over from Cronometer once you're done for the day.
Calories & macros
vs. your TDEE targetWater intake
of 3000 ml
Log food
Today's entries
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Weight over time
kgNo weight entries yet. Log your first weigh-in to start your trend line.
Log a weigh-in
History
Most recent first| Date | Time | Weight | Notes |
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Progress summary
First log vs latest logTrend
No body measurements yet. Add your first measurement to monitor your physique over time.
Log measurements
History
| Date | Chest | Shldr | Arms | Waist | Hips | Thighs | Calves | Notes |
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Personal records
Heaviest logged set per liftLift progress
No workout history yet. Log your first training session to begin tracking your strength progress.
This month vs last month
Max weight lifted per exercise| Exercise | Last month | This month | Change | Status |
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Log a session
History
| Date | Exercise | Sets | Reps | Weight | Notes |
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Muscle Protein Synthesis (MPS)
Why your muscles actually growMuscle Protein Synthesis is your body's process of repairing and rebuilding muscle fibers after they've been put under stress. It's the biological engine behind every bit of muscle growth you'll ever see.
This is why your muscles don't grow during the workout — training only creates the stimulus. The actual growth happens afterward, when protein synthesis outpaces breakdown. That's a recovery-phase process, not a training-phase one.
That's also why protein and sleep matter so much. Protein supplies the amino acids your body needs as raw material to rebuild fibers. Sleep is when the bulk of that repair and growth-hormone release actually happens — skimping on either one caps how much of your training turns into muscle.
Myops — Effective Muscle Growth Stimulus
Not all volume is created equalMyops is the idea that growth isn't driven by how many sets you do — it's driven by how many effective sets you do. A set only counts toward growth if it creates a real stimulus: enough effort, close enough to failure, to genuinely recruit and challenge the muscle fibers you're training.
- Sets stopped far short of real effort
- Sloppy form, momentum doing the work
- Adds fatigue without adding stimulus
- Done just to feel productive
- Taken close to — or to — failure
- Controlled, full range of motion
- Genuinely recruits the target muscle
- Actually earns you growth
This is why quality beats quantity. Ten hard, well-executed sets will almost always build more muscle than twenty half-hearted ones — and they'll leave you more recovery capacity to actually improve next session. More volume only helps if it's volume your body can recover from and respond to.
Recommended training splits
Pick the one that fits your scheduleFor lifters who can commit five sessions a week
The most common sweet spot
For beginners and tight schedules
Weekly muscle volume
The most important number in your programFor most people, the sweet spot is 8–10 quality working sets per muscle group, per week. That's generally enough to maximize growth without piling up more fatigue than you can recover from.
Here's what that looks like spread across a week of chest training:
After Monday, you're already halfway to the weekly goal — your next chest session doesn't need another 4 sets, it just needs to top up what's left. Once you've hit your number, more sets in one sitting mostly just add fatigue.
Spreading volume across two or three sessions instead of cramming it into one usually means better bar speed, better form, and better recovery — which tends to add up to better results than doing it all in a single, grinding session.
Weight goal
Set a target to see your projection.
Daily water target
This target also drives the water ring on your Dashboard and Nutrition page.
Strength goals
Track a target lift per exerciseYour profile
Appearance
Backup your data
Everything lives in this browserHow this works
You already set up your name and calorie target during onboarding — you can revisit either any time on TDEE & Macros or right here in Settings.
Log your weigh-in weekly at the same time of day (ideally first thing, before breakfast) so readings stay comparable. Log measurements every 1–2 weeks using the same technique each time.
Log every gym session — sets, reps, and the heaviest working weight — so PR tracking and month-over-month comparisons stay accurate. Check the Training Guide tab if you want a refresher on splits and weekly volume.
Progressing — you're consistently moving toward your goal.
Plateau — little change recently. Not a bad sign, just a cue to check in on training, nutrition, recovery or consistency.
Needs Attention — trending the wrong way, or workouts have gone quiet.
Weights are tracked in kilograms and measurements in centimeters throughout. All data is stored locally in this browser via localStorage — nothing is uploaded anywhere. Export a backup regularly, especially before clearing browser data or switching devices.
Reset all data
This permanently clears every log, goal, and setting from this browser and takes you back through setup. Export a backup first if you want to keep anything.