Good morning, Ayesha
Muscle gain · 4 training days · BMI 22.4 · left knee flagged
1,840
Calories · 2,300 goal
142g
Protein · 142g target
7.4h
Sleep
8.2k
Steps · 10k
Today · Push (modified)
Knee-awareWarmup · band pull-aparts + cuff8 min
Bench press4×6 @ 42.5 kg
Overhead press3×8
Leg press (swap for squat)3×10
Cooldown stretch6 min
Body
Weight64.2 kg
Lean mass48.1 kg
Body fat18%
Zone 2 this week96 / 120 min
Wellbeing7 / 10
Weekly plan
Week of 1 Sep · 4 lift days + Zone 2
Mon 1
Push
Bench · OHP · accessories
Done · 48 min
Tue 2
Rest + Zone 2
30 min easy bike
Done
Wed 3
Lower · modified
Leg press · hinge · calves
Today
Thu 4
Rest
Walk 8k steps
Fri 5
Pull
Row · chin-up · face pull
Sat 6
Conditioning
Optional 20 min
Session · Lower (modified)
Coach swapped squat → leg press after knee note
| Block | Movement | Sets | Load | Notes |
|---|---|---|---|---|
| Warmup | Bike | 5 min | easy | Raise temp |
| Warmup | World’s greatest stretch | 2/side | — | Skip deep knee flexion if sore |
| Main | Leg press | 3×10 | 70 kg | Swap for squat |
| Main | RDL | 3×8 | 40 kg | Soft knee |
| Main | Walking lunge | — | — | Removed |
| Accessory | Calf raise | 3×12 | BW | Added |
| Cooldown | Walk + stretch | 6 min | — |
Coach
Same profile as dashboard — injuries, days, macros
Adjust today’s session — left knee is sore from yesterday’s walk
Swapping barbell squat for leg press and dropping walking lunges. Added extra calf work so lower-body volume stays honest. Zone 2 still on. Protein stays 142g.
What should dinner look like if I already hit 104g protein?
You need ~38g more. Salmon (150g), rice (1 cup cooked), yogurt bowl. That lands calories near 2,280 without blowing fats.
Can I train Friday if the knee is still angry?
Yes — Friday is pull. No loaded knee flexion. I’ll keep RDLs light. Log pain 0–10 after Wednesday and I’ll restack the week.
Nutrition
Targets from onboarding, not a generic 2000 kcal template
Calories left
460
of 2,300
Protein
104 / 142g
Carbs
180 / 220g
Fats
48 / 60g
Breakfast
520 kcalEggs (3), oats 60g, berries · 28g P
Lunch
680 kcalChicken 150g, rice, salad · 46g P
Snack
180 kcalGreek yogurt · 18g P
Dinner
Pending · 38g PPlanned by coach · salmon bowl
Dietary notes
From onboardingNo peanut · prefers dairy
Onboarding
The plan is generated from this payload — not a template