Live · Sector 18, Noida · --:--:-- IST Tanuj Bhatt · 29 · 🌱 Pure veg, no egg · Day 1

One body.
One year.
Leaner.

From a 12-hour founder desk-day on the 31st floor to the best shape of his life. Starting line: 91.6 kg · TG 328 · ALT 95 · RHR 98. Method: 110g+ protein, zero added sugar, a 14-hour fast, and a score for every single day. Everything here is a number — and every number has a deadline.

⚡ Score my day See the blood work
⏱ Blood retest · 30th birthday 🎂24 Jul 2026
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🏔 Best shape of his lifeby Jul 2027
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0%
Metabolic Health Index

Composite of 7 blood markers vs. their clinical targets.
Every point gained here = real years back.

TBTanuj — current photo
Tanuj, right nowDay-0 baseline · update weekly
91.6 kg
Weight
→ 68 kg
29.9
BMI
→ <24.9
33 %
Body fat
→ <20%
98 bpm
Resting HR
→ <68
—
Metabolic age (est.)
vs 29 actual
120 g
Protein/day
Priority #1
The full rebuild · 8 fronts

Every system gets a number.

Not just weight. Blood, body, strength, habits, hair, teeth, eyes, gut, sleep, mind — each domain has its own page, protocol and live score. Tap any card.

The supplement stack · 4 only, doctor-confirmed

What's in the pillbox.

No mega-stack. Four targeted fixes for the two deficiencies and two support roles — timed for absorption. Creatine stays deferred until training is consistent and the liver eases.

🌅B12 Methylcobalamin 1500mcgMorning, empty stomach · fixes B12 159 → 300+
☀️D3 + K2 (MK-7)With fatty lunch · plus 60,000 IU weekly loading (Sun) till retest — doctor-confirmed
💊Omega-3 (743 EPA + 528 DHA)2 softgels with lunch · TG support · escalate only after retest
🌙Magnesium Glycinate 440mg2 tabs at night · sleep depth + muscle relaxation
AM · B12 ×1 (fasted)MIDDAY · Omega ×2 + D3K2 ×1 (Sun: + D3 60K ×1)NIGHT · Magnesium ×2⏸ Creatine — deferred till training starts
——

📋 Day notes & prep

Auto-generated for this date

      🎯 This menu vs targets

      Auto-summed from the 4 meals

      Rotation is date-seeded — the same date always shows the same menu, on any device. ↻ Swap cycles alternatives for that date.
      Blood work · last report vs 24 Jul 2026

      Seven markers. One direction.

      Solid needle = last lab report. Dotted green needle = projected value at retest if the protocol holds ~80% adherence. The science note under each marker explains the mechanism in one breath.

      Anthropometry · live calculators

      The body, computed.

      BMI, BMR (Mifflin–St Jeor), TDEE, estimated body-fat (Deurenberg), protein dose and water dose — all recompute live as the inputs change. Then the strength self-test scores the frame out of 100.

      📐 Inputs

      Change anything — everything updates

      🧮 Outputs

      Computed, not guessed

      —
      BMI · the headline number
      BMI class—
      Est. body fat (Deurenberg)—
      BMR (Mifflin–St Jeor)—
      TDEE—
      Deficit plan (≈0.6 kg/wk)—
      Protein dose (1.3g × goal kg)—
      Water dose—
      Healthy range for height—
      Weeks to goal at 0.6 kg/wk—
      Metabolic age (heuristic)—
      Years to reclaim by Jul 2027—

      💪 Strength self-test

      Benchmarks for a 29-year-old male

      Push-ups (max set) 0
      Plank hold (sec) 0
      Wall sit (sec) 0
      Dead hang (sec) 0
      0/100 strength index
      VerdictNot tested yet
      The habit engine · 100 points/day

      Habits are the real medicine.

      Twelve daily non-negotiables, weighted by how hard they move the markers. Tick them off — the score updates live. 80+ points/day, compounded for 6 weeks, is what rewrites the July 24 report.

      Today's checklist

      Tap to toggle · points shown right

      Habit score

      0
      / 100 pts
      Start ticking — sleep and sugar carry the most points.
      WEIGHTING LOGIC · Sleep-by-12 and zero-added-sugar score highest because they each touch 4+ markers (TG, ALT, insulin, weight). Protein and the post-lunch walk come next. This is a points system, not a vibes system.
      Head-to-toe · 8 systems

      Hair, teeth, eyes, everything.

      Each system gets an evidence-coded protocol and a 0–10 self-rating. The sliders feed the Body Systems Index. Rate honestly today, re-rate monthly — the trend is the truth.

      🧬 Body Systems Index

      Mean of all 8 self-ratings

      0%
      The world food database · 100% vegetarian

      — foods. —+ desi names. By the gram.

      Pure-veg only — no egg, no meat, no fish, no alcohol. Indian vegetables, fruits, dals, seeds, grains, dishes and mithai with their desi names (search bhindi or okra or ladyfinger — all hit the same row), plus French, Spanish, Tibetan, Chinese, Japanese and Korean plates, every drink, every sugar. Tiers tuned to Tanuj's markers: 🟢 daily · 🟡 portion · 🔴 avoid till retest.

      Food ↕ Tier kcal ↕ Prot ↕ Carb ↕ Fat ↕ Fiber ↕ Sugar ↕ Na mg ↕ Smart portion
      Values per 100g / 100ml, approximate — compiled from IFCT-2017 (Indian foods), USDA FoodData and pack labels. Dishes are typical home/restaurant preparations. Tiers are personal to Tanuj's lipid–liver–insulin picture, not universal judgments.
      The eating system · window 12pm–10pm

      What's actually on the plate.

      Every option pre-approved against the markers: protein first, low-GI carbs before evening, zero added sugar, sodium-aware. Pick one per slot; the day takes care of itself.

      From the actual kitchen

      The recipes that run the plan.

      Exact grams so the macros land where the table says. Tap to expand.

      The daily scoreboard · anyone can play

      Log a day. Get a score.

      Add foods and grams from the 190-item database — the board totals 7 nutrients against Tanuj's targets, computes Plate Quality (what % of the plate was 🟢), and scores the day out of 100 with a full points breakdown.

      What I ate today

      FoodgkcalPCFFibSugNa
      Nothing logged yet — add a food, or tap a ⚡ quick-add to load a full meal.

      Today's score

      0
      No data
      Log a meal to start scoring the day.
      —plate quality 🟢
      —kcal from protein
      0items logged
      Calories0 / 1600–1700
      Protein0 / 110–130g
      Carbs0 / 130–160g
      Fat0 / 45–55g
      Fiber0 / 35–40g
      Total sugars0 / ≤30g
      Sodium0 / <2000mg
      SCORING · Protein 30 · Calories-in-range 20 · Fiber 12 · Sugar discipline 10 · Sodium 8 · Fat balance 8 · Plate Quality 12 (share of 🟢 grams) − red-tier penalty up to −10. Grades: A+ 90+, A 80+, B 65+, C 50+. Resets on reload.
      Free AI · built in

      Ask the coach anything.

      It knows the protocol: the markers, the targets, the meal system, the verdict tiers. Uses a free AI connection when available; falls back to the built-in rule engine offline — either way, an answer.