Hey Rajesh! 💪 Great session yesterday — your bench press is up 12kg in 8 weeks. Ready for today's leg day?
7:10 AM
Yes! But my knees felt a bit stiff this morning. Should I skip squats?
7:11 AM
Don't skip — let's modify! I've swapped barbell squats for goblet squats (lower knee stress) and added 5 min foam rolling warm-up. Your updated plan is ready. 🧊
7:11 AM
Perfect. Also, what should I eat post-workout today?
7:12 AM
For leg day recovery: 40g whey protein + banana smoothie within 30 min, then a meal with 200g chicken breast, brown rice, and broccoli within 2 hours. Total: ~650 cal, 52g protein. 🍗
7:12 AM
Show today's plan
Track my calories
Book a class
My progress report