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‹ Clients AR Aisha Rahman 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 1850 kcal and 125g 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
1,497 / 1,850 kcal
Protein 123 / 125g
Carbs 179 / 208g
Fat 35 / 56g
Meal plan
1850 kcal plan
1,850 kcal · 125g protein · 208g carbs · 56g fat
Start from a template… Use it Plan name A Protein oats Porridge oats, Semi skimmed milk, Whey protein, Blueberries 393 kcal · P 33, C 48, F 8 First choice B Eggs on toast Eggs, Sourdough toast, Avocado 398 kcal · P 25, C 30, F 20 C Yoghurt bowl Greek yoghurt 0%, Granola, Blueberries 306 kcal · P 26, C 38, F 5
+ Option + From your library + From recipes
Editing option A
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A Chicken rice bowl Chicken breast, Basmati rice, cooked, Broccoli 401 kcal · P 41, C 53, F 3 First choice B Tuna wrap Wholemeal wrap, Tuna in spring water, Mixed salad, Light mayo 353 kcal · P 32, C 33, F 10 C Turkey salad box Turkey breast, Mixed salad, Sweet potato, Olive oil 327 kcal · P 32, C 36, F 7
+ Option + From your library + From recipes
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A Salmon and potatoes Salmon fillet, New potatoes, Green beans 423 kcal · P 29, C 39, F 16 First choice B Beef pasta Lean beef mince 5%, Wholewheat pasta, cooked, Tomato pasta sauce 502 kcal · P 42, C 61, F 10 C Tofu stir fry Tofu, Stir fry veg, Basmati rice, cooked 478 kcal · P 32, C 52, F 14
+ Option + From your library + From recipes
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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 280 kcal · P 17, C 24, F 13 C Yoghurt and berries Greek yoghurt 0%, Blueberries, Honey 179 kcal · P 19, C 25, F 1
+ Option + From your library + From recipes
Editing option A
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+ 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 Aisha
Star what you'd order there. They show first, with your note, when a client opens that restaurant.
Everyone Just Aisha
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 8/10 Your wins this week, big or small.
First unassisted pull up!
What didn't go to plan, and why?
Late meetings pushed dinner to 9pm.
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.
Waist down again even though the scale didn't move.
What didn't go to plan, and why?
Felt flat on Thursday's session.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 5 Rated 8/10 Your wins this week, big or small.
First unassisted pull up!
What didn't go to plan, and why?
Late meetings pushed dinner to 9pm.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 4 Rated 7/10 Your wins this week, big or small.
Waist down again even though the scale didn't move.
What didn't go to plan, and why?
Felt flat on Thursday's session.
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.
First unassisted pull up!
What didn't go to plan, and why?
Late meetings pushed dinner to 9pm.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Week 2 Rated 9/10 Your wins this week, big or small.
Waist down again even though the scale didn't move.
What didn't go to plan, and why?
Felt flat on Thursday's session.
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.
First unassisted pull up!
What didn't go to plan, and why?
Late meetings pushed dinner to 9pm.
Your focus for next week. What will you do differently?
Same plan, get the steps in before lunch.
Food diary
Logged 7 of the last 7 days
Today 746 /1850 kcal65 /125g proteinC 81, F 18 8 foods Breakfast
Porridge oats, 45g , plan 169 Semi skimmed milk, 185ml , plan 87 Whey protein, 25g , plan 95 Blueberries, 75g , plan 43 Lunch
Wholemeal wrap, serving , plan 190 Tuna in spring water, 100g , plan 110 Mixed salad, 55g , plan 11 Light mayo, 15g , plan 42 Thu 29 Oct 1339 /1850 kcal119 /125g proteinC 158, F 25 13 foods Breakfast
Greek yoghurt 0%, 230g , plan 131 Granola, 30g , plan 132 Blueberries, 75g , plan 43 Lunch
Wholemeal wrap, serving , plan 190 Tuna in spring water, 100g , plan 110 Mixed salad, 55g , plan 11 Light mayo, 15g , plan 42 Wed 28 Oct 1507 /1850 kcal120 /125g proteinC 166, F 44 12 foods Breakfast
Eggs, 3 x serving , plan 210 Sourdough toast, 55g , plan 132 Avocado, 35g , plan 56 Lunch
Turkey breast, 120g , plan 126 Mixed salad, 75g , plan 15 Sweet potato, 165g , plan 142 Olive oil, 5g , plan 44 Tue 27 Oct 1581 /1850 kcal125 /125g proteinC 168, F 46 12 foods Breakfast
Eggs, 3 x serving , plan 210 Sourdough toast, 55g , plan 132 Avocado, 35g , plan 56 Lunch
Chicken breast, 140g , plan 154 Basmati rice, cooked, 165g , plan 215 Broccoli, 95g , plan 32 Dinner
Lean beef mince 5%, 140g , plan 175 Wholewheat pasta, cooked Mon 26 Oct 1441 /1850 kcal121 /125g proteinC 171, F 32 12 foods Breakfast
Greek yoghurt 0%, 230g , plan 131 Granola, 30g , plan 132 Blueberries, 75g , plan 43 Lunch
Wholemeal wrap, serving , plan 190 Tuna in spring water, 100g , plan 110 Mixed salad, 55g , plan 11 Light mayo, 15g , plan 42 Sun 25 Oct 1391 /1850 kcal107 /125g proteinC 149, F 39 13 foods Breakfast
Greek yoghurt 0%, 230g , plan 131 Granola, 30g , plan 132 Blueberries, 75g , plan 43 Lunch
Turkey breast, 120g , plan 126 Mixed salad, 75g , plan 15 Sweet potato, 165g , plan 142 Olive oil, 5g , plan 44 Sat 24 Oct 1290 /1850 kcal109 /125g proteinC 151, F 27 13 foods Breakfast
Greek yoghurt 0%, 230g , plan 131 Granola, 30g , plan 132 Blueberries, 75g , plan 43 Lunch
Turkey breast, 120g , plan 126 Mixed salad, 75g , plan 15 Sweet potato, 165g , plan 142 Olive oil, 5g , plan 44 Habits 3 habits, kept 100% last 7 days , 140g
, plan
175
Wholewheat pasta, cooked, 185g , plan 278
Tomato pasta sauce, 110g , plan 50 Snack
Greek yoghurt 0%, 185g , plan 105 Blueberries, 75g , plan 43 Honey, 10g , plan 30 , 140g
, plan
175
Wholewheat pasta, cooked, 185g , plan 278
Tomato pasta sauce, 110g , plan 50 Snack
Protein bar, serving , plan 200 Apple, serving , plan 80 , 185g
, plan
278
Tomato pasta sauce, 110g , plan 50 Snack
Rice cakes, 3 x serving , plan 84 Peanut butter, 20g , plan 120 Cottage cheese, 95g , plan 76 , 140g
, plan
175
Wholewheat pasta, cooked, 185g , plan 278
Tomato pasta sauce, 110g , plan 50 Snack
Protein bar, serving , plan 200 Apple, serving , plan 80 , 185g
, plan
222
Stir fry veg, 185g , plan 74
Basmati rice, cooked, 140g , plan 182 Snack
Rice cakes, 3 x serving , plan 84 Peanut butter, 20g , plan 120 Cottage cheese, 95g , plan 76 , 185g
, plan
222
Stir fry veg, 185g , plan 74
Basmati rice, cooked, 140g , plan 182 Snack
Greek yoghurt 0%, 185g , plan 105 Blueberries, 75g , plan 43 Honey, 10g , plan 30 Week in review, 26 Oct-1 Nov
Aisha gets their week on Sunday evening: workouts, records, weight and best day. Add one line from you if you like.
Aisha hasn't uploaded any blood results yet. They can from Progress in their app.
Weight, 7-day avg 63.7kg 0.0kg on the week before
Water, avg a day 2.3 L Target 2.5 L
Steps, avg a day 7,918 Target 9,000
Sleep, avg a night 7.0h Target 8h, food on plan 0 of 7 days
Last 14 days
Day Kg Water L Steps Sleep h Food Today 63.8 1.25 4,560 7.4 - 29 Oct 63.8 2.75 8,187 7.3 - 28 Oct 63.6 1.75 9,773 6.4 - 27 Oct - 2.5 8,592 7.8 - 26 Oct - 3.25 7,054 6.6 - 25 Oct - 3 10,090 6.9 - 24 Oct - 1.75 7,167 6.8 - 23 Oct 63.8 3 9,593 7.2 - 22 Oct 63.8 2.75 10,010 8 - 21 Oct 63.7 2 8,088 7.4 - 20 Oct 63.7 1.75 9,676 7.2 - 19 Oct - 2 7,745 7.2 - 18 Oct - 3 9,127 8 - 17 Oct 63.7 2.75 8,875 8 -
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 64kg · goal 62.6kg · 9,000 steps · 2.5 L water · 8 h sleep · cardio 2 x 30 minute walks Weight
64.2
63.9
63.6
63.7
63.8
63.8
63.8
63.8
Start 64kg, now 63.8kg, total -0.2kg
Week of Mon 26 Oct 63.8kg, 0kg, not replied
Sessions 3
Steps a day 8,147
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.
Waist down again even though the scale didn't move.
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?
Felt flat on Thursday's session.
Week of Mon 19 Oct 63.8kg, 0kg, replied
Sessions 2
Steps a day 8,583
Appetite 7/10
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.
First unassisted pull up!
Week of Mon 12 Oct 63.8kg, 0kg, replied No front No side No back
Sessions 3
Steps a day 9,463
Appetite 8/10
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.
Waist down again even though the scale didn't move.
How's your digestion been this week?
Fine
How were your energy levels this week?
Good
Save changes to your reply
Week of Mon 5 Oct 63.8kg, +0.1kg, replied
Sessions 2
Steps a day 8,861
Appetite 7/10
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.
First unassisted pull up!
Week of Mon 28 Sept 63.7kg, +0.1kg, replied No front No side No back
Sessions 3
Steps a day 9,714
Appetite 8/10
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.
Waist down again even though the scale didn't move.
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 21 Sept 63.6kg, -0.3kg, replied
Sessions 3
Steps a day 8,898
Appetite 5/10
Sleep 6/10 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.
First unassisted pull up!
Week of Mon 14 Sept 63.9kg, -0.3kg, replied No front No side No back
Sessions 3
Steps a day 8,606
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.
Waist down again even though the scale didn't move.
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 64.2kg, replied
Sessions 3
Steps a day 9,017
Appetite 6/10
Sleep 6/10 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.
First unassisted pull up!
Journey
Maintenance and build, since Wed 21 Oct
Journey stage Maintenance and build Send a different questionnaire Questionnaires
None sent yet.
How's your digestion been this week?
How were your energy levels this week?
Good
Do you need any more support this week, or want changes to nutrition or training?
Late meetings pushed dinner to 9pm.
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
Felt flat on Thursday's session.
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
Felt flat on Thursday's session.
Save changes to your reply
How's your digestion been this week?
How were your energy levels this week?
Good
Do you need any more support this week, or want changes to nutrition or training?
Late meetings pushed dinner to 9pm.
Save changes to your reply
Future you AI, coach only 16 weeks 24 weeks
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 Aisha on a call or in person; it never goes to their app.
Program
Full body, 3 days recomp, 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, 3363kg moved Lying Leg Curl: 32.5kg × 12, 32.5kg × 12, 32.5kg × 10Seated Cable Row: 35kg × 10, 35kg × 12, 35kg × 9Dumbbell Walking Lunge: 10kg × 9, 10kg × 9, 10kg × 7Incline Dumbbell Press: 15kg × 10, 15kg × 10, 15kg × 9Cable Face Pull: 12.5kg × 14, 12.5kg × 13, 12.5kg × 12Full body B Mon 26 Oct 15 sets, 6968kg moved Barbell Hip Thrust: 65kg × 9, 65kg × 10, 65kg × 7Single Arm Dumbbell Row: 17.5kg × 11, 17.5kg × 11, 17.5kg × 9Leg Press: 112.5kg × 10, 112.5kg × 12, 112.5kg × 9Seated Dumbbell Shoulder Press: 12.5kg × 9, 12.5kg × 10, 12.5kg × 7Cable Kneeling Crunch: 22.5kg × 13, 22.5kg × 14, 22.5kg × 14Full body A Fri 23 Oct 15 sets, 3400kg moved Barbell Romanian Deadlift: 55kg × 8, 55kg × 8, 55kg × 9Lat Pulldown: 35kg × 12, 35kg × 10, 35kg × 10Dumbbell Goblet Squat: 20kg × 8, 20kg × 10, 20kg × 7Dumbbell Bench Press: 15kg × 10, 15kg × 8, 15kg × 9Plank: 43 reps, 43 reps, 43 repsFull body C Mon 19 Oct 15 sets, 3463kg moved Lying Leg Curl: 32.5kg × 11, 32.5kg × 12, 32.5kg × 9Seated Cable Row: 35kg × 12, 35kg × 12, 35kg × 11Dumbbell Walking Lunge: 10kg × 10, 10kg × 10, 10kg × 7Incline Dumbbell Press: 15kg × 8, 15kg × 9, 15kg × 9Cable Face Pull: 12.5kg × 14, 12.5kg × 15, 12.5kg × 14Full body B Wed 14 Oct 15 sets, 6710kg moved Barbell Hip Thrust: 62.5kg × 9, 62.5kg × 9, 62.5kg × 8Single Arm Dumbbell Row: 15kg × 10, 15kg × 12, 15kg × 10Leg Press: 110kg × 11, 110kg × 10, 110kg × 10Seated Dumbbell Shoulder Press: 10kg × 9, 10kg × 8, 10kg × 8Cable Kneeling Crunch: 22.5kg × 14, 22.5kg × 14, 22.5kg × 14AI check-in summary
Written by AI from their data Latest check-in, week of Mon 26 Oct. Waiting for your reply.
Down 0.2kg since starting, trend steady 3 sessions planned, all logged Steps averaging 8,550 a day Wins
✓ Waist down again even though the scale didn't move Watch-outs
• Says felt flat on Thursday's session Review and reply→ Mon ✓ Full B
Tue -
Wed ✓ Full C
Thu -
Fri Rest
Sat Full A
Sun Rest