01
YOUR STRENGTH PLAN
Lift heavier with control.
Focus on compound movements, steady progression and enough recovery between hard sessions.
- 03 full-body sessions weekly
- 04–06 reps on main lifts
- +2.5kg when form stays clean
YOUR WEEK AT A GLANCE
PERSONALISED FOOD PLAN.
Set your goal and food preference. The plan gives practical meal ideas and starting targets you can adjust over time.
DAILY ENERGY—kcal
DAILY PROTEIN—grams
7-DAY FOOD CHART
Vegetarian strength plan
| Day | Breakfast | Lunch | Snack | Dinner | Goal focus |
|---|
Portions determine calories. This is general guidance, not treatment for a medical condition. People with allergies, kidney disease, diabetes, swallowing difficulty or other clinical needs should use a dietitian-approved plan.
TRAIN SMARTER · EAT BETTER · STAY CONSISTENT
BUILD A BODY
THAT WORKS.
A straightforward approach to strength, food and recovery. Choose your goal and get a plan you can actually follow.
3–5sessions / week
45–60minutes / session
80%consistency wins
02 / FOOD SCANNER
SCAN IT.
KNOW WHAT'S IN IT.
Use your camera or type the barcode. Nutrition comes from Open Food Facts, so check the pack before saving anything.
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Camera is off
01 / YOUR DIRECTION
START WITH ONE CLEAR GOAL.
The best plan is specific enough to guide you and flexible enough to fit real life.
03 / TRAINING
A WEEK THAT MAKES SENSE.
A balanced three-day foundation. Add weight slowly; never trade good movement for a bigger number.
Squat · Push · Pull
- 01Goblet squat3 × 8–10
- 02Dumbbell bench press3 × 8–10
- 03Seated cable row3 × 10–12
- 04Farmer carry3 × 30 sec
Hinge · Press · Core
Romanian deadlift, seated shoulder press, lat pulldown and controlled core work.
50 MINSingle-leg · Push · Pull
Supported split squat, incline press, chest-supported row and loaded carry.
45 MINMove, recover, repeat.
Easy walking, mobility and proper sleep help your training do its job.
20–30 MIN04 / EXERCISE VIDEOS
LEARN THE MOVEMENT
BEFORE ADDING WEIGHT.
Short technique demonstrations from established health organisations. Start with support when balance is uncertain.
LOWER BODY · BUPA
Bodyweight squat
Practise control and knee alignment before using weight.
Watch video ↗ BEGINNER · MAYO CLINICFive simple exercises
Chair and desk-supported movements for an accessible start.
Watch video ↗ LEGS · NHS10-minute leg workout
A guided basic routine you can follow at your own pace.
Watch video ↗Stop if you feel pain, dizziness or unusual weakness. If you have balance or neurological concerns, use stable support and ask your physiotherapist which movements are suitable.
03 / NUTRITION
BUILD EVERY PLATE WITH PURPOSE.
No perfect diet required. Use a repeatable structure, adjust portions to your goal, and keep foods you enjoy.
½Vegetables
¼Protein
¼Carbs
Protein at every meal
Eggs, chicken, fish, paneer, tofu, dal, Greek yoghurt or lean meat.
Carbs that fuel training
Rice, roti, oats, potatoes, fruit and whole grains—portion them around your activity.
Colour and fibre
Make vegetables and fruit a daily habit, not an occasional side.
Water and recovery
Drink regularly through the day and add more around training and hot weather.
04 / STARTING TARGETS
KNOW YOUR NUMBERS.
THEN WATCH YOUR BODY.
This quick estimate gives you a sensible starting point. Track energy, performance and weight trend for 2–3 weeks before adjusting.
General guidance only. If you have a medical condition, injury, balance concerns or special dietary needs, check with a qualified health professional.
05 / YOUR PROGRESS
SAVE THE WORK.
SEE THE CHANGE.
Create your account, then record one entry per day. Your data is protected by Supabase Row Level Security.
WEEKLY ADAPTATION
Let your trend guide the target.
Log body weight and calories regularly. After enough entries, the app will suggest a small weekly calorie adjustment.
RECOMMENDED DAILY TARGET—Waiting for data