My Plan

Phase: — Target: — Status: —

Use Today for the immediate call, Progress for trend and momentum, and Plan for the full structure.

FreeFitFuel™ • My Plan

Your training cockpit

Build your roadmap. Review progress weekly. Follow today’s coaching.

Workouts Nutrition Wellbeing
Loading coaching…

Pulling together roadmap, recovery, mindset, and training signals.

Current phase

Where you are now, what matters most, and what moves you forward.

You are currently in
—
—
Estimated transition condition
—
Likely next phase
—

Phase status

Current roadmap mode
—
Aggressiveness
—
What success looks like here
—
Do not move on just because time passed
Move on when the phase goal is genuinely being met with tolerable recovery and solid adherence.
Do this now

Today

One clear command block first. The rest of the detail stays out of the way until you need it.

—
Calories: — Water: — Status: — Emotional level: Steady
Your daily guidance will appear once your first check-in is saved.
Keep it steady today.

Next session

Next session will appear after setup
Complete your first check-in to generate the next-session guidance.

Weekly check-in

One review point each week to guide calories, recovery, and phase progression.

Nutrition adherence
Training adherence
Recovery
Energy
Hunger
Sleep quality

Check-in result

No check-in yet
Complete your first weekly check-in to activate your weekly recommendation.
Nutrition adjustment
—
Training adjustment
—
Phase action
—
Why this decision was made
—

Check-in history

Date Phase Weight Waist Decision
Your weekly history will appear after your first saved check-in.

Daily wellness check

These signals feed directly into the coaching engine.

Mental reset

When mental state is off, the system should help you get back on track usefully.

Your guidance will appear once your plan has started.
Mental reset guidance will appear once your plan has started.

    Today

    The system’s practical call for right now.

    Today’s decision

    —
    —

    Next session

    —
    —
    FreeFitFuel™ • My Plan

    Your training cockpit

    Build your roadmap. Review progress weekly. Follow today’s coaching.

    Workouts Nutrition Wellbeing
    Loading coaching…

    Pulling together roadmap, recovery, mindset, and training signals.

    Journey weight log

    Track the full journey from start to current and use it to keep long-term progress visible.

    Start weight
    —
    Current weight
    —
    Total change
    —
    Add entries across the journey. The weekly check-in can then use a recent average rather than one isolated reading.
    No target-weight assessment yet.

    Recent weight history

    Date Weight Note
    No weight entries saved yet.

    Progress graph

    View weight as daily entries or weekly averages. Tap or click any point to inspect the rate of change at that point.

    No point selected yet.
    Add at least two weight entries to see a meaningful rate of change.

    Automation status

    Current auto-progression rule
    No active roadmap loaded yet.
    Last automation event
    No phase automation event yet.
    Why automation will or will not move you
    No automation reasoning available yet.
    System recommendation
    No recommendation available yet.
    Override status
    No override active.
    Automation checks run during the weekly check-in. When the current phase goal is clearly reached, the roadmap can advance to the next relevant phase automatically, but you can override that if needed.

    Performance & recovery

    Quick scan of risk, pressure, movement quality, and weekly trend.

    Strain risk

    —
    Accumulated load, density, and fatigue picture

    Pain risk

    —
    Risk inferred from notes and wider pattern stress

    Progression pressure

    —
    Risk of pushing harder than the week supports

    Deload flag

    —
    Whether a lighter week is now advised

    Movement status

    Pressing
    —
    Pulling
    —
    Lower Body
    —
    Core
    —
    Cardio
    —

    Sessions Logged

    —
    Distinct training days in the last 7 days

    Adherence

    —
    Consistency score for the week

    Training Quality

    —
    Quality signal after strain and pain penalties

    Strongest Pattern

    —
    Area showing the best recent signal

    Weakest Pattern

    —
    Area most likely to need caution or refinement

    Weekly Mode

    —
    The current weekly coaching stance
    Next week adjustments
    FreeFitFuel™ • My Plan

    Your training cockpit

    Build your roadmap. Review progress weekly. Follow today’s coaching.

    Workouts Nutrition Wellbeing
    Loading coaching…

    Pulling together roadmap, recovery, mindset, and training signals.

    Goal & body setup

    Build your plan here.

    Conservative = easier recovery and sustainability. Aggressive = faster results but higher fatigue and risk.

    Equipment & training environment

    Your plan should only use what you actually have. These choices are now shared with Workouts so both pages stay in sync.

    Current profile: Bodyweight, Dumbbells, Bands • Environment: Home

    “Generate my roadmap” gives the leanest correct path for your inputs. “Generate full staged roadmap” gives the fullest relevant path for your inputs.

    Your starting targets

    Calories
    —
    Protein
    —
    Carbs
    —
    Fat
    —

    Goal: Maintain — based on Mifflin–St Jeor + activity

    Physiology modifiers

    Use these when biology or blood-sugar needs should shape macros, hydration, and coaching emphasis.

    These are modifier inputs, not diagnoses. They gently adjust the plan rather than overriding it completely.

    Adjusted prescription

    Calories
    —
    Protein
    —
    Carbs
    —
    Fat
    —
    Water
    —
    Applied reasoning
      Hydration breakdown
      —
      Regime emphasis
      —

      Your personalised plan

      The roadmap and workout engine meet here.

      Backup / Reset

      Reset clears logs, PBs, and wellness only. Roadmap stays intact.

      Roadmap is read from localStorage["fff.roadmap.plan.v1"].

      Injury Recovery & Physio

      Supporting your training doesn’t just mean sets and reps — it also means guidance for when things go wrong.

      Common injuries like plantar fasciitis, calf strains, tennis elbow or low back pain can derail your progress. Our Physio & Recovery page gives you safe, practical progressions: Acute → Rebuild → Return.

      Educational only — not a substitute for medical care. If in doubt, seek professional review.

      Open Physio & Recovery
      Stretch band, foam roller and physio tools on a mat