Readiness
Push. Readiness 89, HRV contributor 95, resting HR at 100 — clean numbers. You're day 8, mid-follicular: rising estrogen, this is your peak performance window. Temperature deviation has been consistently negative (-0.1 to -0.3) all week, confirming follicular phase. No anomalies. Nothing to discount (no alcohol flagged). Train the plan.
Today's Run
No run scheduled today. Wednesday is lift-only in Phase A Week 1.
Lift note from yesterday: You called the step-ups too light and left reps in the tank on pull-ups. Today's full-body session — don't repeat that. RPE 8 means 2 reps left, not 5.
Watch For
- Pull-ups: yesterday's 7/4/3/4 shows you have a top-set then drop off. Chase 3×6 consistent reps today before adding load.
- Log your exact weights after the session — this is Week 1 baseline, everything else calibrates from it.
Nutrition
Follicular phase + lift-only day. Aim for ~1,800–2,000 kcal, protein target 140–150 g minimum. Yesterday's food log looks protein-reasonable but carb-light for a training day — make sure today's dinner has a real starch alongside the protein.
Week summary unavailable. Re-run with API access.
Meal plan — Week of 2026-05-25
> Planner's note: Most of Joke's nutrition preferences are still [FILL IN]. This plan uses sensible defaults — high-protein, flexible, batch-cook-friendly, realistic for a full-time desk job. The structure is solid; the specific meals are placeholders Joke should edit to match her actual tastes. Callouts marked 🔧 = "change this when you fill in preferences."
Mon 2026-05-25
Day context: Week 1 / Phase A begins. Mon = Lower Body lift (back squat, hip thrust, RDL, lunge, calf raise, hanging leg raise). High training load → training-day carbs. Follicular day 6 = good insulin sensitivity; carbs will be used well. Protein-forward all day, carbs distributed around training.
- Breakfast: 3-egg scramble + 1 slice whole-grain toast + 1 piece fruit (banana or orange) — protein 24 g / carbs 45 g / fat 18 g
🔧 *Swap eggs for Greek yogurt bowl if mornings are rushed — note your breakfast preference*
- Lunch: Chicken & rice bowl — 150 g grilled chicken breast, 150 g cooked white rice, handful baby spinach, cucumber, drizzle of olive oil + lemon — protein 42 g / carbs 55 g / fat 10 g
🔧 *Pack from home or cafeteria equivalent — note your lunch logistics*
- Dinner (post-lift): Salmon fillet (~180 g) + roasted sweet potato (200 g) + steamed broccoli — protein 40 g / carbs 45 g / fat 18 g
- Snacks:
- Pre-lift (if 5–6 pm lift): banana + 1 tbsp peanut butter — protein 4 g / carbs 30 g / fat 8 g
- Evening if needed: 150 g Greek yogurt (full-fat) — protein 14 g / carbs 8 g / fat 5 g
Day total (approx): protein ~124 g / carbs ~183 g / fat ~59 g → ~1,780 kcal at base; with snacks ~2,080 kcal ✓
🔧 *These numbers will tighten considerably once bodyweight and maintenance estimate are filled in*