Intake

Required before any plan. Magic link later — this week is stored on this device.

Age Sex (optional)

Height / weight (optional)

Skip if you do not want numbers. We will use plates, not a fake TDEE.

Height ft Height in Height cm Weight lb Weight kg

Primary goal Fuel — perform Lose weight — slow only Get stronger

Race on the calendar? None Yes

Training days this week

Weekday minutes Weekend minutes

Current week Run Mixed Lift-only

This week’s miles (optional — we will not invent more) Longest run last 6 weeks (mi)

Injuries

Food Omnivore Vegetarian No pork

Allergies

Cooking Almost none 20 min Meal-prep

Desk extras Work setting Can leave desk 10 min? Noise / floor Equipment

Not medical advice. Stop if pain changes gait. Weight-loss mode is not for anyone who should not be in a deficit.