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Recovery nudge: you're 48 g protein behind pace
By 12:00 you'd typically be near 48 g; you're at 0 g. Close the gap with Grilled chicken + rice bowl (~50 g protein).
Hypertrophy milestones
68.1 kg
66 → 75 kg · +2.1 kg · 0.42 kg/wk
23%
~17 wks to go
✓ 68 kg
Reached
○ 70 kg
1.9 to go
○ 72 kg
3.9 to go
○ 75 kg
Goal
Hydration · 4 L goal
0.00 L
0%
4.00 L left · ≈6 bottles
Today's fuel
Protein0 / 145 g
Carbs0 / 400 g
Fat0 / 85 g
Energy0 / 3100 kcal
Example targets for a 66→75 kg bulk. Confirm yours with your coach or a sports dietitian.
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