Self-tracked intake, macros, water, and strength sessions. Running log — appended weekly.
Baseline week, before dinner-timing / protein changes.
Dashed line = rough maintenance estimate (~2,500 kcal).
Share of total calories, by macro.
vs. 80g floor target
| Day | Calories | Protein | Carbs | Fat | Caffeine |
|---|
~1.1L logged, 6:00–16:00, school days only
Logged 3 of 7 days
| Anterior pelvic tilt | 2 × 30s |
| Normal pushups | 1 × 5 |
| Wide pushups | 1 × 10 |
| Diamond pushups | 1 × 1 |
| Reverse pullups | 1 × 3 |
49g/day avg. — roughly half target. Chicken curry already on hand — fix is portion, not new food.
Most dinners hit 21:50–22:00, right before sleep. Target: eat by 20:00.
Goal isn't eating less — it's eating enough, consistently.
Adds ~140–600 kcal/day, not the main driver of the deficit.
Jul 13–19 · mostly non-school days · protein-focus week.
Three big outlier days (Wed, Fri, Sun) drove the average up — Monday alone stayed close to last week's baseline.
Share of total calories, by macro.
vs. 80g floor target
| Day | Calories | Protein | Carbs | Fat | Caffeine |
|---|
Much better logged this week — most days 1–4.5L. Thursday has no water entries at all (likely under-logged, not zero).
Logged 5 of 7 days — up from 3/7
| Mon | Reverse pullup 1×3 |
| Wed | Diamond pushup 2, Pushup 1×1, Chinup 1×2 |
| Thu | Full session — glute bridge, pushup variants, chinup, pullup, hip flexor |
| Fri | 14 chinups across day |
| Sun | Chinup 2×2 |
77.6g/day avg vs 49g last week. The portion fix worked.
Heat-exhaustion symptoms on the school walk after a short-sleep night. Turning back was the right call — hydrate before heading out, not just during.
Wed/Fri/Sun each topped 3,000–4,500 kcal while Monday stayed near 1,390 — consistency dropped even as the average rose.
Multiple-liter days logged vs. ~1.1L avg last week.
Same person, same tracker, two very different weeks.
| Metric (daily avg) | Week 01 | Week 02 | Δ |
|---|---|---|---|
| Calories | 1,500 | 2,803 | +1,303 |
| Protein | 49g | 77.6g | +28.6g |
| Carbs | 189g | 334g | +145g |
| Fat | 58g | 114g | +56g |
| Caffeine | 57mg | 74mg | +17mg |
| Water (logged days) | ~1.1L | ~2.1L | +1.0L |
| Strength sessions | 3/7 days | 5/7 days | +2 days |
Protein and hydration both moved the right direction. But the deficit didn't just close — it likely flipped, since a handful of very large days pulled the average well past maintenance.
Same protein habit, same hydration habit — just smoothed across days instead of concentrated in 3 big ones.