Today
Today
Water
0 / 12One glass is about 250 ml. Three litres across the day.
Weekly plan
Mixed split, so every muscle gets worked twice a week. Better for fat loss than one muscle a day.
How to lift: pick a weight where the last two reps feel hard but your form stays clean. When all the sets feel easy, add 2.5 kg next time. Rest 60–90 seconds. Tap ▶ on any exercise for the form video.
Weekly meals
Telugu kitchen. Meat on Tuesday and Sunday, eggs every day, paneer and dal the rest of the week. Around 2,300 kcal with high protein.
Three rules: protein at every meal, rice measured not heaped, no sugar drinks. On veg days the protein comes from eggs, paneer, dal, sprouts and curd — it adds up the same. Sunday dinner is deliberately relaxed. Tap ▶ తెలుగు for the recipe.
Water
Three litres a day. The ring shows where you are against the pace you should be at by this hour.
0ml
0%
Goal3000 ml
Still to drink3000 ml
Pace right nowon track
Reminders
offA ring and a notification, repeating through the day. It only nags you when you are actually behind.
Ring and notifySound plays only while this page is open
Start of dayFirst reminder
End of dayLast reminder
How oftenBetween the two times above
Last 14 days
0 day streakAverage a day0 ml
Best day0 ml
Days at goal0
Monthly basket
One month of supplies for the meal plan. Tick as you buy.
Trying for a baby
Food and habits that support male fertility, alongside the weight loss.
Read this first. The biggest lever you have is the weight itself — carrying extra weight lowers testosterone and affects sperm quality, so the plan you are already on is the main work. Diet helps around the edges; it is not a treatment. If you have been trying for a year or more, see a doctor together. A semen analysis is a simple test and tells you a great deal. This is a two-person thing, so both of you should be checked rather than one.
Daily habits
Already in your meals
No separate diet needed — these are built into the food plan.
Worth asking the doctor about: vitamin D and thyroid blood tests, and whether a CoQ10 or zinc supplement makes sense for you. Do not start supplements on your own — too much zinc or selenium causes its own problems.
Reminders
Set your times, then turn on alerts.
Important: a web app can only alert you while it is open or recently in the background. For alarms that reach you with the phone locked, set these same times in your phone's Clock app too. Add this page to your home screen so it is one tap away.