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Tuesday · May 12 · Day 39 of 84

GOOD MORNING,
MARCUS.

You're 12 weeks in and trending on pace — strength up, sleep steady, body comp moving the right direction. Today's a push session: hit your calories, log the lifts, get back to your day.

Current Phase
BUILD PHASE
WK 01 WK 06 / 12 WK 12
Today · Nutrition Target
3,240 / 3,400
KCAL
95% · 160 KCAL REMAINING
Protein
218/ 240G
91% of target
Carbs
340/ 380G
89% of target
Fat
82/ 90G
91% of target
Today · Training
Day · A
Push · Chest + Shoulder
5 lifts · ~62 min · RPE 8 target
01Incline Barbell Bench4 × 6–8185 LB
02Seated DB Shoulder Press4 × 8–1065 LB
03Weighted Dips3 × 10+45 LB
04Cable Lateral Raise4 × 12–1525 LB
05Overhead Tricep Rope3 × 1260 LB
Start Session
Trend
Weight · 12 Weeks
Start
182.4LB
Current
194.2LB
+11.8 LB / 6 WK
Goal · WK 12
205.0LB
205 198 191 184 194.2 LB WK 06 · NOW
WK 01WK 02WK 03WK 04 WK 05WK 06WK 07WK 08 WK 09WK 10WK 11WK 12
Body Composition
Metrics · This Week
Body fat
12.4%
↓ 0.6
Lean mass
170.1LB
↑ 2.4
Waist
32.5IN
FLAT
Chest
44.0IN
↑ 0.5
Arms
16.2IN
↑ 0.3
Resting HR
58BPM
↓ 2
Direct Line
From Coach
View Inbox →
JG
JERMAINE GAUSE · COACH
Bench numbers looked sharp Friday. Bump incline to 190 next session and keep the tempo controlled on the eccentric — 3 seconds down, no bounce. Sleep is slipping a hair; pull screens by 10pm this week.
9:12 AM
JG
JERMAINE GAUSE · COACH
Updated your meal plan — added a second carb source pre-training. Check the meal plan tab.
MON
MR
YOU
Hit all 5 sessions this week. Felt strong on pull day.
SUN
Today · Stack
Supplements
Build Phase Stack
Whey isolate
2× 30g
Creatine monohydrate
5g AM
Vitamin D3 + K2
5000 IU
Pre-workout
1 scoop · pre
Omega-3
2g · PM
Magnesium glycinate
400mg · PM