Today's Workout
Upper Body Blast
45 min ~380 kcal Intermediate
-4.2kg
Progress (3 months)
Today's Nutrition
BreakfastOats + Protein — 480 kcal
LunchChicken Rice Bowl — 620 kcal
DinnerNot logged yet
Hydration
Last Night's Sleep
7h 12m Total92 Sleep Score
Active Challenge
June Step Challenge
10,000 steps daily for 30 days. Your team is currently in 1st place!
82% complete · 5 days remaining
Today's Pick
Upper Body Blast
Intermediate 45 min ~380 kcal
HIIT Cardio Burn
Advanced 30 min ~420 kcal
Full Body Strength
Intermediate 60 min ~450 kcal
Morning Yoga Flow
Beginner 25 min ~120 kcal
Leg Day Power
Advanced 55 min ~510 kcal
Core & Abs Blitz
Intermediate 20 min ~220 kcal
5K Run Programme
Beginner 35 min ~380 kcal
Mobility & Stretch
Beginner 30 min ~80 kcal
Today's Summary
560 kcal remaining · Add dinner to hit your goal
Meal Log
07:30
Breakfast 480 kcal
Oats with berries · Protein shake · Black coffee
12:45
Lunch 620 kcal
Chicken & rice bowl · Mixed salad · Apple
15:30
Snack 280 kcal
Greek yoghurt · Almonds (28g)
Ask PHAT AI Nutritionist
Get personalised meal suggestions based on your remaining macros
Active
June Step Challenge
Hit 10,000 steps every day this month
18/22 days complete · 82%
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Hey Alex! 💪 I'm your PHAT AI Coach. Your recovery score is 91% today — perfect for a heavy session.
Your 14-day streak is incredible. Based on your programme, today is Upper Body Blast. Want me to walk you through it?
Weight Journey
78.4 kg-4.2 kg
AprMayJun
Monthly Workouts
28+6 vs last month
Strength Progress (Bench)
80 kg+10 kg
3 months ago70 kg
Last month75 kg
Now80 kg 🏆
Streak History
CompletedTodayUpcoming
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