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Health & Performance Dashboard · Male · 30s · Edmonton
GOOD
MORNING, VU
Your complete health and performance hub. Nutrition, training, weekly schedule, and lift targets all in one place.
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
5/3/1 + Olympic Wave
Training max = 90% of 1RM. Week 1 = 5s, Week 2 = 3s, Week 3 = 5/3/1+ and Olympic PR week, Week 4 = deload. Olympic percentages, supplementals and the squat jerk ladder all follow the same 4-week wave. Bench/OHP +5, squat/deadlift +10 each cycle.
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
AI Coach · Powered by Claude · Tracks runs · weight · sleep · nutrition
HEALTH
AGENT
Natural-language logging, proactive insights, and a live pulse of your training. Talk to it like a coach.
Nutrition · 6AM Training Edition · Muscle Gain
MEAL
PLAN
Anchored to 6AM training. Post-workout breakfast is your most important meal. Front-load carbs early, taper into evening.
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
Sunday Meal Prep · For Two · ~$202/week
PREP
GUIDE
Sunday 2:00–4:00pm. One session covers both of you for the full week. Same foods, different portions.
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.
Weekly Shopping List · For Two · Chicken Only Plan
SHOPPING
LIST
Tap items to check them off as you shop. ~$202/week total for both of you — ~$101 each.
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
Supplements · 6AM Training Schedule
SUPPLEMENT
STACK
Timed to your 6AM training schedule. Core supplements are non-negotiable — optional ones add marginal benefit.
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
6-Day PPL · 5/3/1 Main Lifts · Olympic Wave · Sunday Plyometrics
TRAINING
PROGRAMME
5/3/1 on bench, deadlift, squat and OHP, driven by editable training maxes. Olympic technique, pulls and heavy singles follow the same 4-week wave. Olympic-specific supplementals replace Boring But Big. Squat jerk on Thursday runs on its own load ladder.
Olympic lift rule: Always first in the session — before the main lift. CNS must be completely fresh for cleans, snatches, and jerks.
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Weekly Schedule · 6AM · Mon–Sat · Hot Yoga Monday Evening
WEEKLY
SCHEDULE
Six lifting days plus Sunday plyometrics. Hot yoga Monday evening after Push 1 — 6–8hr gap after 6am training.
Mon
Push 1
+ Yoga
6AM session
Power Jerk
Bench 5/3/1
Jerk Dip + Drive
5–7PM Yoga
Tue
Pull 1
6AM session
Hang Clean + Jerk
Deadlift 5/3/1
Paused Clean DL
Back · Posterior
Wed
Leg 1
6AM session
Hang Snatch
Back Squat 5/3/1
Pause Squat
Snatch · Squat
Thu
Push 2
6AM session
Squat Jerk
OHP 5/3/1
OHS · SG BTN Press
Overhead · Jerk
Fri
Pull 2
6AM session
Full Clean + Jerk
Clean Pulls
Snatch-Grip DL
Clean & Jerk Day
Sat
Leg 2
6AM session
Full Snatch
Front Squat %
Snatch Pulls · RDL
Full Snatch Day
Sun
Plyometrics
Short session
Box · Broad Jumps
Bounds · MB Throws
Meal prep after
Power · Low volume
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
Monday power jerk + jerk dip & drive, Thursday push press + squat jerk ladder, Friday brings it together as the full clean & jerk. Week 3 is PR week on every heavy single.
Sunday Plyometrics
Low-volume power work — quality over fatigue. Full rest between sets; stop the moment jumps get slower. Halved in deload week.
5/3/1 · Training Max = 90% of 1RM · Olympic Maxes · Cycle Targets
LIFT
TARGETS
Every computed load across the 4-week wave, rounded to the nearest 5 lb. Change maxes, the squat jerk ladder or supplemental loads in the gym tracker's Settings tab.
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Golf Performance · Pre-Session Warm-Up · 5–7 Minutes
GOLF
WARM-UP
Run before every gym session. On golf days, do Phase 1 + 2 only (4 min) before tee time. T-spine work is the highest ROI thing you can do for your swing.
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.
Groceries · Cross-Store Price Comparison
PRICE
COMPARISON
Best price per unit across Walmart, Costco, and Superstore. Filter by category to plan each shop.
Groceries · Weekly Budget
BUDGET
TRACKER
$202/week target. Costco bulk buys amortized over 4 weeks for fair weekly comparison.
Groceries · Optimised Shopping List
SHOPPING
LIST
Each item assigned to the cheapest store. Tap an item to check it off while shopping.
Groceries · Receipt History
RECEIPT
HISTORY
All shopping trips. Tap a receipt to see line items. Add new receipts as you shop.