Vu — Health & Performance Dashboard

🏠

Home

🤖

Agent

🍽

Meal Plan

📦

Meal Prep

🛒

Shopping

💊

Supps

🏋️

Programme

📅

Schedule

📊

Lift Targets

⛳

Golf

🏋️‍♂️

Hyrox

🏷️

Prices

💰

Budget

🛍️

Shop List

🧾

Receipts

Daily Calories

3,050

kcal · training days

Protein Target

190g

1g per lb bodyweight

Training Days

6

Mon–Sat · 6AM

Olympic Lifts

6

Cleans · Snatches · Jerks

This Week's Focus

Re-Entry Cycle

Training max set at 85% of 1RM following 2-week hiatus. Week 1 = 5×5. Week 2 = 3×3. Week 3 = 5/3/1. Week 4 = Deload. After cycle completes, bump to 90% TM.

Olympic Lift Order

Always first — before main compound. CNS must be fresh for cleans and snatches. Never lift Olympic after 5/3/1 work.

Quick Stats

Height

6'1"

Weight

190 lb

Goal

Lean Muscle Gain

Rest Day Calories

2,700 kcal

Bench 1RM

225 lb

Deadlift 1RM

365 lb

Squat 1RM

335 lb

Daily Calories

3,050

training days

Protein

190g

760 kcal · 25%

Carbs

340g

1,360 kcal · 45%

Fats

85g

765 kcal · 25%

Macro Breakdown

Protein

190g760 kcal · 25%

Carbohydrates

340g1,360 kcal · 45%

Fats

85g765 kcal · 25%

Rest Day

Drop to 2,700 kcal · reduce carbs to ~250g · keep protein at 190g

Timing Strategy

5:30am — Pre-Workout

Banana + rice cake + honey. Fast carbs only. No fat, no heavy protein. Digested before you hit the gym.

7:15am — Post-Workout ★

Your most critical meal. 40–50g protein + 80–100g carbs within 30 min of finishing. This is breakfast + post-workout combined.

9:30pm — Pre-Sleep

Cottage cheese + peanut butter + walnuts. Slow casein protein feeds muscle repair overnight for 7–8 hours.

Full Day Meal Plan

05:00

Wake Up — Hydration

500ml water + electrolytes immediately. Primes system and reverses overnight dehydration.

0kcal

05:30

Pre-Workout Primer

1 large banana + 1 rice cake with honey. Fast carbs only.

⚡ No fat, no heavy protein — needs to digest before 6am

160kcal

07:15

Post-Workout Recovery Breakfast ★

5 whole eggs scrambled + 200g ground turkey + 1.5 cups white rice + banana + OJ. OR: 40g whey + large oats bowl + 2 boiled eggs + berries.

🔑 Most critical meal — 40–50g protein + 80–100g carbs

850kcal

10:30

Mid-Morning Snack

Greek yogurt 200g + 30g mixed nuts + blueberries + honey.

400kcal

13:00

Lunch — Performance Plate

200g chicken breast or salmon + 1.5 cups brown rice or sweet potato + large salad with avocado + olive oil.

750kcal

16:00

Afternoon Snack

2 rice cakes with peanut butter + 1 apple + 1 string cheese or 2 boiled eggs.

350kcal

19:00

Dinner

Lean steak, salmon, or chicken 200g + roasted sweet potato + steamed broccoli + spinach + olive oil.

650kcal

21:30

Pre-Sleep Protein

200g cottage cheese + tbsp peanut butter + small handful of walnuts.

280kcal

Prep Day

Sun

2:00–4:00pm

Covers

6

training days for 2

Weekly Cost

~$202

~$101 per person

Morning Effort

<5m

grab and go daily

Sunday prep is non-negotiable. One skipped Sunday cascades into a bad eating week for both of you. Block 2:00–4:00pm like a training session.

Cook Schedule

Run these in parallel — everything fits in 2 hours

2:00PM

Start Rice

Cook 1.7 kg dry white rice — makes ~5 kg cooked, covers both of you all week. Season with salt only. Use rice cooker if you have one.

20 min

2:10PM

Oven On — Roast Veg + Sweet Potato

400°F. Cube 9 medium sweet potatoes + toss with olive oil + salt. Chop 4 heads broccoli + 6 bell peppers. Roast on 3–4 baking sheets, 25–30 min.

30 min

2:20PM

Batch Cook Chicken (2.4 kg)

Season with salt, pepper, garlic powder, paprika. Sear in batches 2–3 min per side. Finish in oven 15–18 min to 165°F internal. Rest 5 min before slicing.

💡 Don't overcook — dry chicken kills compliance

25 min

2:45PM

Hard Boil Eggs + Portion Oats

Hard boil 18 eggs — 10 min, ice bath. Peel 12 now, store in water in fridge. Portion oats: Vu gets 100g bags × 6, Wife gets 70g bags × 6. Label Mon–Sat.

15 min

3:15PM

Cook Ground Beef/Turkey + Portion Everything

Brown 650g ground meat. Then divide: Vu → 500g rice × 6 containers, 250g chicken × 6. Wife → 300g rice × 6, 150g chicken × 6. Label all containers.

💡 Label with meal + day — saves huge decision fatigue

30 min

4:00PM

Done ✓

Salmon and steak cook fresh mid-week (Wed/Fri) — 10 min each, worth it for taste. Optional Wednesday mini-prep: cook salmon + boil 6 more eggs.

✓

Storage Guide

How long each prepped item lasts

🍗 Cooked Chicken

Fridge: 4–5 days · Freeze: 3 months
Store with splash of olive oil to prevent drying. Freeze anything not eaten by Thursday.

🍚 White Rice

Fridge: 5–6 days · Freeze: 1 month
Cool completely before refrigerating. Reheat with splash of water. Never leave at room temp >2hrs.

🍠 Sweet Potato

Fridge: 4–5 days · Freeze: 3 months
Leave uncovered 30 min before sealing to avoid sogginess.

🥦 Roasted Veg

Fridge: 4 days · Freeze: 2 months
Best by Wednesday. After that blend into soups where texture matters less.

🥚 Hard Boiled Eggs

Fridge (peeled, in water): 5 days
Change water daily. Never freeze — texture becomes rubbery.

🥩 Ground Beef/Turkey

Fridge: 3–4 days · Freeze: 3 months
Most perishable. Freeze half immediately if not used by Wednesday.

Costco tip: Buy chicken, eggs, Greek yogurt, oats, rice, and nuts in bulk at Costco — saves $30–40/week. Fresh produce is better from Superstore weekly.

🥩 Proteins

Chicken breast2.4 kg

Lean ground beef/turkey650g

Whole eggs3 dozen

Greek yogurt (full-fat)2 × 1 kg

Cottage cheese2 × 1 kg

Whey protein powdercheck stock

🍚 Carbohydrates

White rice (bulk)2 kg

Rolled oats1 kg

Sweet potatoes9 medium

Sourdough bread1 loaf

Bananas12

Rice cakes1 bag

Mixed berries (frozen ok)500g

Apples / oranges6 each

🥑 Fats & Produce

Avocados5

Extra virgin olive oilcheck stock

Natural peanut buttercheck stock

Mixed nuts (almonds/walnuts)500g

Broccoli4 heads

Spinach / mixed greens3 bags

Bell peppers6

Garlic, lemoncheck stock

Core Stack

Whey Protein

Post-workout at 7:15am + as needed to hit 190g daily

7:15AM

Creatine Monohydrate — 5g

With post-workout breakfast. Consistency matters more than timing.

7:15AM

Omega-3 Fish Oil — 2–3g EPA/DHA

With largest meal of the day. Joint health, inflammation, sport longevity.

7:15AM

Vitamin D3 + K2 — 2,000–4,000 IU

With breakfast. Fat-soluble. Critical year-round in Edmonton.

7:15AM

Electrolytes

5:00am wake-up water + intra-workout. Essential for early morning training.

5:00AM

Optional Stack

Magnesium Glycinate — 300mg

Before bed. Sleep quality + muscle recovery. Especially useful as an early riser.

9:00PM

Tart Cherry Extract

Reduces DOMS. Useful on heavy Olympic lifting weeks.

OPTIONAL

Olympic lift rule: Always first in the session — before main compound. CNS must be completely fresh for cleans, snatches, and jerks.

Day 1 · Monday

Push 1

Split Jerk 🏋️Heavy Single

Bench Press5/3/1

Military Press3×8

Incline DB Bench3×8

Landmine Rotation ⛳3×8

Pallof Press3×8

Day 2 · Tuesday

Pull 1

Hang Clean 🏋️Heavy Single

Deadlift5/3/1

Pull-Ups3×8

Single Arm Row3×8

Lat Pulldown3×8

Face Pulls3×12

Day 3 · Wednesday

Leg 1

Hang Snatch 🏋️Heavy Single

Back Squat5/3/1

Good Mornings3×8

Weighted Lunges3×8

Single-Leg RDL ⛳3×8

Med Ball Rotation ⛳3×6

Calf Raises3×8

Day 4 · Thursday

Push 2

Split Jerk 🏋️Heavy Single

Military Press5/3/1

DB Bench Press3×8

Push Press3×8

Incline Bench3×8

Arnold Press3×8

Day 5 · Friday

Pull 2

Full Clean + Jerk 🏋️Heavy Single

Pull-Ups3×8

Barbell Rows3×8

Wide Lat Pulldown3×10

Cable Row3×10

Day 6 · Saturday

Leg 2

Full Snatch 🏋️Heavy Single

Front Squat5/3/1

Glute Bridge/Hip Thrust3×12

Romanian Deadlift3×10

Hamstring Curl3×12

Calf Raises3×8

Mon

Push 1
+ Yoga

6AM session
Split Jerk
Bench 5/3/1
Mil Press · Landmine Rot

5–7PM Yoga

Tue

Pull 1

6AM session
Hang Clean
Deadlift 5/3/1
Pull-ups · Rows

Back · Posterior

Wed

Leg 1

6AM session
Hang Snatch
Back Squat 5/3/1
Golf work

Quads · Golf ⛳

Thu

Push 2

6AM session
Split Jerk
Mil Press 5/3/1
DB Bench · Push Press

Shoulders · Jerk

Fri

Pull 2

6AM session
Full Clean + Jerk
Pull-ups · Rows
Lat PD · Cable Row

Clean & Jerk Day

Sat

Leg 2

6AM session
Full Snatch
Front Squat 5/3/1
Ham curl · RDL

Full Snatch Day

Sun

Rest

Full recovery
Meal prep
Light walk ok
Sleep in

Built here

Monday Yoga

Paired with Push 1 — lowest CNS demand day. 6–8hr gap after 6am training. Don't eat heavy within 90 min of session. Extra 750ml water + electrolytes.

Jerk Progression

Mon + Thu split jerks from rack train the jerk independently. Friday brings it together as full clean + jerk. Cycle 1: clean only. Cycle 2–3: add jerk at 70–80%. Cycle 4+: full C&J to heavy single.

Sunday Full Rest

After Saturday's full snatch and front squat — most technically demanding session — full rest is non-negotiable. Muscle is built during recovery.

Re-entry protocol: Week 1 will feel easy — that's intentional. Week 3 (5/3/1) will be genuinely challenging. Neural efficiency drops ~5–8% after 2 weeks off. Starting lighter protects connective tissue and ensures safe readaptation.

Bench TM

190

lb · 1RM: 225

Deadlift TM

310

lb · 1RM: 365

Back Squat TM

285

lb · 1RM: 335

OHP TM

140

lb · 1RM: 165

Front Squat TM

270

lb · 1RM: 315

4-Week Wave — Actual Weights

Lift	Week 1 · 5×5	Week 2 · 3×3	Week 3 · 5/3/1	Week 4 · Deload
Bench Press Day 1 · Push 1 · TM 190	125/140/160 ×5 each	135/150/170 ×3 each	140/160/180 5/3/1+	75/95/115 ×5 each
Military Press Day 4 · Push 2 · TM 140	90/105/120 ×5 each	100/110/125 ×3 each	105/120/135 5/3/1+	55/70/85 ×5 each
Deadlift Day 2 · Pull 1 · TM 310	200/230/265 ×5 each	215/250/280 ×3 each	230/265/295 5/3/1+	125/155/185 ×5 each
Back Squat Day 3 · Leg 1 · TM 285	185/215/240 ×5 each	200/230/255 ×3 each	215/240/270 5/3/1+	115/140/170 ×5 each
Front Squat Day 6 · Leg 2 · TM 270	175/200/230 ×5 each	190/215/245 ×3 each	200/230/255 5/3/1+	110/135/160 ×5 each

Phase 1 — Thoracic Spine · 2 min

Thoracic Rotation (on knees)8 each

Cat-Camel10 reps

Thread the Needle6 each

Seated T-Spine Rotation10 each

Tight T-spine kills swing rotation more than any weakness. Highest ROI 2 minutes in your programme.

Phase 2 — Hip Activation · 2 min

Hip 90/90 Stretch60s each

Glute Bridge Hold2×10s

Lateral Band Walk10 each

Hip Circle (standing)8 each

Hip mobility is where power leaks in the golf swing. Locked hips = restricted backswing = less clubhead speed.

Phase 3 — Activation · 1–2 min

Single-Leg Balance Hold20s each

BW Rotational Squat8 each

Dead Bug6 each

Slow Air Golf Swings10 each

Finish with 10 slow deliberate air swings each side — primes neuromuscular pattern before you load the bar.

Golf-Specific Exercises in Programme

Landmine Rotation

Push 1 · Monday · 3×8 each side

PUSH 1

Single-Leg RDL

Leg 1 · Wednesday · 3×8 each side

LEG 1

Med Ball Rotational Throw

Leg 1 · Wednesday · 3×6 each side · max intent

LEG 1

Pallof Press

Push 1 · Monday · 3×8 · anti-rotation core

PUSH 1

On-Course Nutrition

Pre-Round (2hrs before tee)

Solid meal — complex carbs + moderate protein. Avoid high fat or fibre which cause sluggishness during the round.

On Course (every 3 holes)

Banana, trail mix, peanut butter sandwich, or rice cakes. Hydrate every 3 holes minimum.

Post-Round

Treat like a post-workout window — protein + carbs within 60 min if it was a long or hot round.