Freak Athlete Plan
Today
Daily Targets
Target
Done
Daily Score
0 / 5
Today's Workout
Minimum Workout (20–30 min)
Green / Yellow / Red
GREEN: full workout + full plan
YELLOW: minimum workout + hit protein & calories
RED: 10–20 min walk + hit protein, don't blow calories
Week
| Day | Focus | Score |
|---|
Weekly Score
0 / 35
Today's Macro Tracker
Calories
0
Target: 2,550 kcal
Protein
0g
Target: 200g
Carbs
0g
Guide: ~270g
Fat
0g
Guide: ~75g
Quick Add
Add Food
Keep it simple: calories + protein matter most. Carbs and fat are useful guides, not something you need to obsess over.
Easy Training-Day Food
Before gym
Banana + water
Optional protein shake
Post-workout
3 eggs + egg whites
Greek yogurt + fruit
10 AM
Greek yogurt + berries
Lunch
6–8 oz meat + rice/potatoes
+ vegetables
3 PM
Protein shake + fruit
Dinner
6–8 oz meat + carb
+ vegetables
Evening
Greek yogurt / cottage cheese
Optional popcorn
No-Prep Emergency Food
Protein shake + banana • Greek yogurt • rotisserie chicken • microwave rice • premade vegetables • high-protein wrap • cottage cheese
Adjustment Rule
If weight stalls for 2 weeks, cut about 200 calories/day. If you are losing more than 2 lb/week consistently and performance drops, add about 150–200 calories/day.
Weekly Check-In
4-Week Athlete Test
Sunday 2-Minute Review