Settings
Theme
Goals
Workout
Strength days (other weekdays become recovery)
Reminders
PM pushups at 6pm and workout days. Works while the app is open on your phone.
Nutrition tip
Protein target ~0.7g per lb of body weight. Aim for a modest calorie deficit (~300–500/day). Fat loss is driven mostly by diet — workouts build the muscle that shows once the fat comes off.