Stay Alive
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Let’s Set Your Baseline
One-time setup: current + target body metrics.
Current Weight (kg)
Current Waist (in)
Target Weight (kg)
Target Waist (in)
Meal Preference
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Eggitarian
Non-Veg
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Stay Alive
16 weeks to visible abs
Current Phase
Fat Loss Phase — Weeks 0–8
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Current kg
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Target kg
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Current in
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Target in
This Week
💡
Progressive Overload:
If the last 2 reps feel easy, increase weight next session. Rest 45–60 sec between sets.
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Workout
Done All
Nutrition
Abs are made in the kitchen
~125g
Protein
~90g
Carbs
~1750
Calories
Golden Rules
🚫
No sugar drinks — water, buttermilk, black coffee only
💪
Whey protein post-workout, every single day
🧀
Paneer is your primary protein — 150g minimum at dinner
🌱
Dal / legumes at lunch every day — non-negotiable
💧
3 litres water daily minimum
🍽️
Eat in a 500 kcal deficit consistently
🛒 Weekly Grocery List
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Remember
Abs are revealed by fat loss, not by crunches. Core training builds thickness — the calorie deficit reveals them.
Progress
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⚖️ Weight (kg)
📏 Waist (inches)
Targets & Goals
Target Weight (kg)
Target Waist (in)
Advanced Options
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Current Focus
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Waist (in)
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Weekly Tracker
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History
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Date
Weight
Waist
Road Map
Weeks 0–8: Fat Loss Phase
Waist 41" → 36–37" · Weight 77 → 72 kg
Weeks 8–16: Definition Phase
Abs start outlining · Target 66–69 kg
Beyond Week 16: Sharpening
Visible abs at 12–14% body fat
Meals
Today's Plan
Today's Intake
Target
—
0
kcal
0g
Protein
0g
Carbs
Calories
0 / 1750
Protein
0 / 125g
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Progress
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Nutrition