JACK 50 TRACKER
⏱ 12PM – 7PM
Today
Log
Week
Weight
Goals
Calories Today
0cal
Daily Goal
2,180 cal
2,180 left
01,0902,180
Protein
180–200g
0g
190g to go
Carbs
100–130g
0g
115g to go
Fat
60–70g
0g
65g to go
Sugar
Keep low
0g
—
Fiber
25–35g
0g
30g to go
Steps Today
10k Goal
Not yet
Workout
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Notes
Enter Totals
Cal
Protein
Carbs
Fat
Sugar
Fiber
Meal Type
Description
Daily Breakdown
Summary
Activity This Week
Current Weight
—lbs
Goal
190 lbs
Log first weigh-in
190 lbs (goal)240 lbs (start)
Log This Week's Weight
Weight (lbs)
Weigh yourself every Friday morning, same time before eating.
Progress Chart
Weigh-In History
3-Month Transformation Plan
240 → 190 lbs · No powders · No oats · Carbs PM only · Window 12pm–7pm
Calories
2,180 cal / day
Fat loss zone, keeps muscle
Protein
180 – 200g
Non-negotiable — preserves muscle
Carbs
100 – 130g
Afternoon + dinner only
Fat
60 – 70g
Hormones & satiety
Sugar
As low as possible
Minimize insulin spikes
Fiber
25 – 35g
Digestion + satiety
Weekly Targets
Weekly Calories
15,260 cal
2,180 × 7 days
Daily Steps
10,000 / day
Daily movement baseline
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Meal Type
Transcription