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🛋️

Rest Day

Saturdays are off the clock.
No tracking — go enjoy it.

0
Cal In
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Move
Weight
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Move Cals
Apple Watch
Tefillin
Did you wrap today?
Alcohol
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servings
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Your Daily Targets
Calories In
Daily intake target
1,700
Move Calories
Apple Watch minimum
≥800
Net Calories
In minus Move = deficit
~900
Alcohol
Daily target
0
Expected loss
At this deficit
~1.25 lb/wk
This Week vs Target
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Rules That Matter
🍗
Protein first
Hit 170–180g protein daily. Chicken, fish, eggs, Greek yogurt. This protects muscle while you cut.
🚫
Foods to avoid
Liquid calories, bread baskets, sauces, late-night snacking. These are where deficits disappear invisibly.
🍺
Alcohol & confidence
Each drink is ~150 cal + it lowers inhibition around food + it tanks sleep quality + it blunts fat oxidation for 24h. Zero is a superpower right now.
⏰
Timing
Front-load calories earlier in the day. If you know dinner will be big, be tight at lunch. Flexibility within the daily total is fine.
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Weight Over Time
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Calories
Move
Alc-free
Tefillin
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Dots (top-left → bottom-right): Cals · Move · Alc-free · Tefillin
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Awesome!
🔥 Over 800 — crushed it!