Demo . Made-up people, look round freely. Nothing you change is kept.
‹ Clients DO Daniel Okafor Week 8, started Mon 7 Sept
Overview Check-ins Training Nutrition More
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A 7-day plan with 2 choices per meal, from their questionnaire and the food library, built to 2400 kcal and 185g protein. It waits as a draft for you to check; their current plan stays until you send it.
Build with AI
A day on this plan (first option of each meal) against the targets
1,850 / 2,400 kcal
Protein 151 / 185g
Carbs 221 / 270g
Fat 43 / 72g
Meal plan
2400 kcal plan
2,400 kcal · 185g protein · 270g carbs · 72g fat
Start from a template… Use it Plan name A Protein oats Porridge oats, Semi skimmed milk, Whey protein, Blueberries 506 kcal · P 41, C 63, F 11 First choice B Eggs on toast Eggs, Sourdough toast, Avocado 458 kcal · P 26, C 38, F 23 C Yoghurt bowl Greek yoghurt 0%, Granola, Blueberries 401 kcal · P 34, C 50, F 7
+ Option + From your library + From recipes
Editing option A
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A Chicken rice bowl Chicken breast, Basmati rice, cooked, Broccoli 518 kcal · P 52, C 69, F 4 First choice B Tuna wrap Wholemeal wrap, Tuna in spring water, Mixed salad, Light mayo 403 kcal · P 40, C 34, F 11 C Turkey salad box Turkey breast, Mixed salad, Sweet potato, Olive oil 455 kcal · P 42, C 46, F 12
+ Option + From your library + From recipes
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A Salmon and potatoes Salmon fillet, New potatoes, Green beans 546 kcal · P 38, C 51, F 21 First choice B Beef pasta Lean beef mince 5%, Wholewheat pasta, cooked, Tomato pasta sauce 650 kcal · P 54, C 80, F 13 C Tofu stir fry Tofu, Stir fry veg, Basmati rice, cooked 618 kcal · P 41, C 67, F 19
+ Option + From your library + From recipes
Editing option A
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A Bar and fruit Protein bar, Apple 280 kcal · P 20, C 39, F 7 First choice B Rice cakes and PB Rice cakes, Peanut butter, Cottage cheese 330 kcal · P 21, C 25, F 16 C Yoghurt and berries Greek yoghurt 0%, Blueberries, Honey 221 kcal · P 25, C 30, F 1
+ Option + From your library + From recipes
Editing option A
Duplicate this option Remove this option
+ Add a meal
Notes they see under the plan (optional) Avoid
Their dietary needs. Meal plan drafts, swaps and restaurant picks leave out anything that clashes, and their Nutrition tab marks it.
Gluten Dairy Nuts Eggs Soy Shellfish Pork Vegetarian Vegan
Restaurant picks
0 for everyone, 0 just for Daniel
Star what you'd order there. They show first, with your note, when a client opens that restaurant.
Everyone Just Daniel
Restaurant Loading restaurant menus…
Supplements They see these on Nutrition and tick each one off every day. Add a link if you recommend a product.
+ Add a supplement Save supplements
Week 7 Rated 6/10 Your wins this week, big or small.
Belt is on a new notch.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 6 Rated 6/10 Your wins this week, big or small.
Night shifts and still hit protein every day.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 5 Rated 6/10 Your wins this week, big or small.
Belt is on a new notch.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 4 Rated 8/10 Your wins this week, big or small.
Night shifts and still hit protein every day.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 3 Rated 8/10 Your wins this week, big or small.
Belt is on a new notch.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 2 Rated 8/10 Your wins this week, big or small.
Night shifts and still hit protein every day.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 1 Rated 8/10 Your wins this week, big or small.
Belt is on a new notch.
What didn't go to plan, and why?
Sleep after nights is broken.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Food diary
Logged 6 of the last 7 days
Today 976 /2400 kcal79 /185g proteinC 107, F 27 6 foods Breakfast
Eggs, 3 x serving , plan 210 Sourdough toast, 70g , plan 168 Avocado, 50g , plan 80 Lunch
Chicken breast, 180g , plan 198 Basmati rice, cooked, 215g , plan 280 Broccoli, 120g , plan 41 Thu 29 Oct 1922 /2400 kcal154 /185g proteinC 238, F 40 12 foods Breakfast
Porridge oats, 60g , plan 225 Semi skimmed milk, 240ml , plan 113 Whey protein, 30g , plan 114 Blueberries, 95g , plan 54 Lunch
Chicken breast, 180g , plan 198 Basmati rice, cooked, 215g , plan 280 Broccoli, 120g , plan 41 Dinner
Tofu, 240g , plan 288 Stir fry veg, 240g , plan 96 Wed 28 Oct 1680 /2400 kcal130 /185g proteinC 166, F 57 13 foods Breakfast
Eggs, 3 x serving , plan 210 Sourdough toast, 70g , plan 168 Avocado, 50g , plan 80 Lunch
Turkey breast, 155g , plan 163 Mixed salad, 95g , plan 19 Sweet potato, 215g , plan 185 Olive oil, 10g , plan 88 Tue 27 Oct Nothing logged Mon 26 Oct 1864 /2400 kcal159 /185g proteinC 229, F 34 13 foods Breakfast
Porridge oats, 60g , plan 225 Semi skimmed milk, 240ml , plan 113 Whey protein, 30g , plan 114 Blueberries, 95g , plan 54 Lunch
Chicken breast, 180g , plan 198 Basmati rice, cooked, 215g , plan 280 Broccoli, 120g , plan 41 Sun 25 Oct 1676 /2400 kcal153 /185g proteinC 193, F 32 13 foods Breakfast
Greek yoghurt 0%, 300g , plan 171 Granola, 40g , plan 176 Blueberries, 95g , plan 54 Lunch
Wholemeal wrap, serving , plan 190 Tuna in spring water, 130g , plan 143 Mixed salad, 70g , plan 14 Light mayo, 20g , plan 56 Sat 24 Oct 1836 /2400 kcal152 /185g proteinC 201, F 48 13 foods Breakfast
Greek yoghurt 0%, 300g , plan 171 Granola, 40g , plan 176 Blueberries, 95g , plan 54 Lunch
Turkey breast, 155g , plan 163 Mixed salad, 95g , plan 19 Sweet potato, 215g , plan 185 Olive oil, 10g , plan 88 Habits 3 habits, kept 100% last 7 days Basmati rice, cooked, 180g , plan
234
Snack
Protein bar, serving , plan 200 Apple, serving , plan 80 , 155g
, plan
310
New potatoes, 265g , plan 199
Green beans, 120g , plan 37 Snack
Greek yoghurt 0%, 240g , plan 137 Blueberries, 95g , plan 54 Honey, 10g , plan 30 , 240g
, plan
288
Stir fry veg, 240g , plan 96
Basmati rice, cooked, 180g , plan 234 Snack
Greek yoghurt 0%, 240g , plan 137 Blueberries, 95g , plan 54 Honey, 10g , plan 30 , 180g
, plan
225
Wholewheat pasta, cooked, 240g , plan 360
Tomato pasta sauce, 145g , plan 65 Snack
Greek yoghurt 0%, 240g , plan 137 Blueberries, 95g , plan 54 Honey, 10g , plan 30 , 180g
, plan
225
Wholewheat pasta, cooked, 240g , plan 360
Tomato pasta sauce, 145g , plan 65 Snack
Rice cakes, 3 x serving , plan 84 Peanut butter, 25g , plan 150 Cottage cheese, 120g , plan 96 Week in review, 26 Oct-1 Nov
Daniel gets their week on Sunday evening: workouts, records, weight and best day. Add one line from you if you like.
Daniel hasn't uploaded any blood results yet. They can from Progress in their app.
Weight, 7-day avg 92.0kg -0.7kg on the week before
Water, avg a day 2.2 L Target 3 L
Steps, avg a day 10,224 Target 9,000
Sleep, avg a night 7.4h Target 8h, food on plan 0 of 7 days
Last 14 days
Day Kg Water L Steps Sleep h Food Today 91.4 1.25 6,049 7.2 - 29 Oct 91.8 1.75 10,702 8 - 28 Oct - 2 11,252 8 - 27 Oct 91.9 2.25 11,024 6.7 - 26 Oct - 2.25 10,759 7.5 - 25 Oct 92.7 2.75 10,995 7.3 - 24 Oct - 3.25 10,790 7.1 - 23 Oct - 2.25 10,712 7.8 - 22 Oct 92.2 2.25 11,231 7.2 - 21 Oct 92.8 2 11,427 7.2 - 20 Oct - 2 11,221 7.7 - 19 Oct - 2.5 11,014 6.5 - 18 Oct 93.0 2.75 11,669 6.8 - 17 Oct - 2.75 11,409 6.6 -
Typed in by the client on Today. Their weekly check-in starts from the 7-day weight and steps averages.
Check-in Thursday, any time Targets Start 96.3kg · goal 87.9kg · 9,000 steps · 3 L water · 8 h sleep · cardio 2 x 30 minute walks Weight
96.4
95.7
94.9
94.1
93.3
92.7
92.2
91.8
Start 96.3kg, now 91.8kg, total -4.5kg
Week of Mon 26 Oct 91.8kg, -0.4kg, not replied
Sessions 3
Steps a day 8,283
Appetite 5/10
Sleep 7/10 How much cardio did you complete this week?
One walk
How closely have you stuck to your nutrition plan? Did you go off plan?
On plan most days
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Night shifts and still hit protein every day.
How's your digestion been this week?
Fine
How were your energy levels this week?
Good
Do you need any more support this week, or want changes to nutrition or training?
Sleep after nights is broken.
Week of Mon 19 Oct 92.2kg, -0.5kg, replied
Sessions 3
Steps a day 8,651
Appetite 6/10
Sleep 7/10 How much cardio did you complete this week?
Both walks done
How closely have you stuck to your nutrition plan? Did you go off plan?
On plan most days
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Belt is on a new notch.
Week of Mon 12 Oct 92.7kg, -0.6kg, replied No front No side No back
Sessions 3
Steps a day 7,992
Appetite 6/10
Sleep 6/10 How much cardio did you complete this week?
One walk
How closely have you stuck to your nutrition plan? Did you go off plan?
On plan most days
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Night shifts and still hit protein every day.
How's your digestion been this week?
Fine
How were your energy levels this week?
Up and down
Save changes to your reply
Week of Mon 5 Oct 93.3kg, -0.8kg, replied
Sessions 2
Steps a day 9,192
Appetite 5/10
Sleep 8/10 How much cardio did you complete this week?
Both walks done
How closely have you stuck to your nutrition plan? Did you go off plan?
Good in the week, looser at the weekend
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Belt is on a new notch.
Week of Mon 28 Sept 94.1kg, -0.8kg, replied No front No side No back
Sessions 3
Steps a day 9,696
Appetite 6/10
Sleep 8/10 How much cardio did you complete this week?
Both walks done
How closely have you stuck to your nutrition plan? Did you go off plan?
On plan most days
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Night shifts and still hit protein every day.
How's your digestion been this week?
Fine
How were your energy levels this week?
Up and down
Save changes to your reply
Week of Mon 21 Sept 94.9kg, -0.8kg, replied
Sessions 2
Steps a day 7,857
Appetite 5/10
Sleep 8/10 How much cardio did you complete this week?
One walk
How closely have you stuck to your nutrition plan? Did you go off plan?
On plan most days
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Belt is on a new notch.
Week of Mon 14 Sept 95.7kg, -0.7kg, replied No front No side No back
Sessions 3
Steps a day 8,897
Appetite 5/10
Sleep 8/10 How much cardio did you complete this week?
Both walks done
How closely have you stuck to your nutrition plan? Did you go off plan?
Good in the week, looser at the weekend
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Night shifts and still hit protein every day.
How's your digestion been this week?
Fine
How were your energy levels this week?
Good
Do you need any more support this week, or want changes to nutrition or training?
Week of Mon 7 Sept 96.4kg, replied
Sessions 3
Steps a day 8,180
Appetite 5/10
Sleep 6/10 How much cardio did you complete this week?
One walk
How closely have you stuck to your nutrition plan? Did you go off plan?
Good in the week, looser at the weekend
How are you feeling about your current progress?
Positive, feel like it's working.
What do you need to do next week to be even more successful?
Keep the same routine and get to bed earlier.
Are you happy with your progress and why? List 2 wins, from this week or the whole transformation.
Belt is on a new notch.
Journey
Fat loss phase, since Wed 21 Oct
Journey stage Fat loss phase Send a different questionnaire Questionnaires
None sent yet.
How's your digestion been this week?
How were your energy levels this week?
Good
Save changes to your reply
How's your digestion been this week?
Fine
How were your energy levels this week?
Good
Save changes to your reply
How's your digestion been this week?
How were your energy levels this week?
Good
Save changes to your reply
Sleep after nights is broken.
Save changes to your reply
How's your digestion been this week?
How were your energy levels this week?
Up and down
Save changes to your reply
Future you AI, coach only 16 weeks 24 weeks
Now, 91.8kg Week 16, 83.1kg, AI Open Future you An AI idea of where the plan could take you. Not a real photo and not a guarantee. An illustration, not a prediction.
Only you see this. Show Daniel on a call or in person; it never goes to their app.
Weight 91.8kg → 83.1kg
Body fat ~24% → ~18%
Change -8.7kg Program
Full body, 3 days fat loss, Intermediate, 3 days a week
Edit →
Full body, 3 days , Full body A, Full body B, Full body C
Give them a different plan Build a program for them with AI → Last workouts
Full body C Wed 28 Oct 15 sets, 5658kg moved Lying Leg Curl: 47.5kg × 10, 47.5kg × 12, 47.5kg × 11Seated Cable Row: 65kg × 12, 65kg × 12, 65kg × 9Dumbbell Walking Lunge: 15kg × 9, 15kg × 10, 15kg × 9Incline Dumbbell Press: 25kg × 9, 25kg × 8, 25kg × 8Cable Face Pull: 22.5kg × 14, 22.5kg × 13, 22.5kg × 13Full body B Mon 26 Oct 15 sets, 11070kg moved Barbell Hip Thrust: 92.5kg × 8, 92.5kg × 10, 92.5kg × 9Single Arm Dumbbell Row: 30kg × 11, 30kg × 12, 30kg × 10Leg Press: 162.5kg × 11, 162.5kg × 12, 162.5kg × 10Seated Dumbbell Shoulder Press: 20kg × 9, 20kg × 9, 20kg × 7Cable Kneeling Crunch: 40kg × 14, 40kg × 15, 40kg × 14Full body A Fri 23 Oct 15 sets, 5358kg moved Barbell Romanian Deadlift: 80kg × 9, 80kg × 10, 80kg × 7Lat Pulldown: 62.5kg × 11, 62.5kg × 10, 62.5kg × 9Dumbbell Goblet Squat: 27.5kg × 10, 27.5kg × 8, 27.5kg × 7Dumbbell Bench Press: 27.5kg × 8, 27.5kg × 10, 27.5kg × 8Plank: 43 reps, 43 reps, 44 repsFull body C Wed 21 Oct 15 sets, 5208kg moved Lying Leg Curl: 45kg × 10, 45kg × 11, 45kg × 10Seated Cable Row: 62.5kg × 10, 62.5kg × 11, 62.5kg × 9Dumbbell Walking Lunge: 15kg × 8, 15kg × 10, 15kg × 8Incline Dumbbell Press: 25kg × 9, 25kg × 8, 25kg × 8Cable Face Pull: 22.5kg × 15, 22.5kg × 14, 22.5kg × 12Full body B Mon 19 Oct 15 sets, 10168kg moved Barbell Hip Thrust: 90kg × 9, 90kg × 10, 90kg × 8Single Arm Dumbbell Row: 30kg × 11, 30kg × 11, 30kg × 11Leg Press: 157.5kg × 10, 157.5kg × 10, 157.5kg × 9Seated Dumbbell Shoulder Press: 20kg × 8, 20kg × 10, 20kg × 9Cable Kneeling Crunch: 40kg × 13, 40kg × 15, 40kg × 13Mon ✓ Full B
Tue -
Wed ✓ Full C
Thu -
Fri Rest
Sat Full A
Sun Rest
AI check-in summary
Written by AI from their data Latest check-in, week of Mon 26 Oct. Waiting for your reply.
Down 4.5kg since starting, trend steady 3 sessions planned, all logged Steps averaging 8,550 a day Wins
✓ Night shifts and still hit protein every day Watch-outs
• Says sleep after nights is broken Review and reply→