Day 15 / 30
Points
52
Streak
0
Best
14
Day
15 / 30
Plan & Pillars
Your daily targets and pillar definitions.
Mon
Tue
Wed
Thu
Fri
Sat
Sun
Wednesday
Morning WalkExercise
- 45m Morning Walk
- Dead Hangs + Strength Training
Nutrition & habits
- 2600 kcal
- Post-meal walk 10–15 min after largest meal
Today & Leaderboard
Check in on your progress and see where you stand.
Day 15 (Today)
Hydration
L1
L2
L3
Steps
L1
L2
L3
Exercise
L1
L2
L3
Nutrition
L1
L2
L3
Evening routine
L1
L2
L3
Reflection
L1
L2
L3
Persona progress
Hydration
L1
L2
L3
Plan: Three litres water by end of day.
Outcome: 0530 start. Two litres consumed by 1100. Plan three litres by 2100 — standard protocol.
Steps
L1
L2
L3
Plan: Deliberate evening walk post-dinner — target 10,000+ steps for L3.
Outcome: 0530 movement completed. Around 6,200 steps accumulated through normal day activity by 1100. Evening walk scheduled post-dinner to push toward 10,000+.
Exercise
L1
L2
L3
Plan: Back and biceps at 1800 — full programme, compound focus. Rows, pull-ups, accessories. 90 minutes.
Outcome: Currently 1100. Back and biceps locked in for 1800 — full programme, compound focus. Rows, pull-ups, accessories. 90 minutes. Not yet executed.
Nutrition
L1
L2
L3
Plan: Track all meals. Hit 140g+ protein. Maintain calorie deficit. Whole foods only. Target L3.
Outcome: Breakfast and early lunch tracked. Protein on target (approximately 110g by 1100). Whole foods maintained. Lunch and dinner pending — tracking discipline will hold.
Evening routine
L1
L2
L3
Plan: Bed by 2130 sharp. Screens off 2100. Reading only — 30 minutes. Full L3 wind-down ritual.
Outcome: Currently 1100. Standing order: bed by 2130 sharp, screens off by 2100, reading only for wind-down. Evening routine hasn't begun.
Reflection
L1
L2
L3
Plan: End-of-day written reflection — document wins in work, health, relationships. Target L3.
Outcome: Day still in progress. Reflection will occur at end of evening — document wins across work, health, relationships. Written reflection before bed.
Hydration
L1
L2
L3
Steps
L1
L2
L3
Exercise
L1
L2
L3
Nutrition
L1
L2
L3
Evening routine
L1
L2
L3
Reflection
L1
L2
L3
Hydration
L1
L2
L3
Plan: Coffee now, water with breakfast, consistent top-ups through work. Target 3L by end of day.
Outcome: Just woke up. Haven't drunk anything yet. Planning deliberate water intake through the day — aiming for 3L by bedtime.
Steps
L1
L2
L3
Plan: Normal movement around studio. Aim for 5k+ steps. Deliberate evening walk if I don't sabotage myself.
Outcome: It's 7am Wednesday. Barely moved yet. Normal studio day expected but nothing intentional locked in.
Exercise
L1
L2
L3
Plan: Light session at home this evening if energy holds — pushups, pull-ups, core work. Nothing locked in yet.
Outcome: Haven't trained yet. Day 15 and still patchy on consistency. Could do a light session tonight or skip entirely.
Nutrition
L1
L2
L3
Plan: Clean breakfast now (eggs probably), protein-focused meals all day. Track loosely but aim for whole foods and 160g+ protein.
Outcome: Haven't eaten yet. Planning breakfast soon. Aiming for whole foods, protein at each meal, targeting 160g+ protein by end of day.
Evening routine
L1
L2
L3
Plan: Bed by 23:00 sharp. Screens off by 22:45. Reading or genuine wind-down — targeting L3 consistency tonight.
Outcome: It's early morning, evening routine is hours away. This is where I usually sabotage myself with screens and random nonsense. Day 15 of trying to lock in consistent bedtimes.
Reflection
L1
L2
L3
Plan: End-of-day reflection: write down one win each in work, health, relationships. Aim for L3.
Outcome: Haven't reflected yet. Day's just starting. Planning to do this properly at end of night — actual wins across work, health, relationships, not just 'didn't completely fail'.
History
View your progress across the entire challenge.
Tap a day to check in
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12-Month Periodization
January
MOTUWETHFRSASU
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February
MOTUWETHFRSASU
5
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March
MOTUWETHFRSASU
9
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10
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11
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14
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31
April
MOTUWETHFRSASU
14
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4
5
15
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7
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16
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18
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30
May
MOTUWETHFRSASU
18
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19
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20
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June
MOTUWETHFRSASU
23
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24
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25
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26
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July
MOTUWETHFRSASU
27
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28
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29
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30
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31
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August
MOTUWETHFRSASU
31
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32
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33
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11
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34
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21
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23
35
24
25
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27
28
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30
36
31
September
MOTUWETHFRSASU
36
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2
3
4
5
6
37
7
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10
11
12
13
38
14
15
16
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18
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39
21
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40
28
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October
MOTUWETHFRSASU
40
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41
5
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11
42
12
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15
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43
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44
26
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31
November
MOTUWETHFRSASU
44
1
45
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3
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46
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47
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48
23
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49
30
December
MOTUWETHFRSASU
49
1
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3
4
5
6
50
7
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12
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51
14
15
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17
18
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52
21
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53
28
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31
Summary
BULK
MAINTAIN
CUT
MAINTAIN
CUT
REVERSE