Your Personal Plan

Train your body,
calm your mind

Beginner full-body · 3 sessions/month · Strength + mental wellness

3
Sessions/Month
28
Years Old
75
Mins/Session
⚙️ One-time Setup — Connect to Google Sheets

Paste your Apps Script Web App URL below to save your progress to Google Sheets.


💙
Mental Health Reminder
If you feel a panic attack coming, sit down, tell someone nearby, and do box breathing. You are safe. It will pass. Every session you show up to is a win.
Choose Your Session
Mental Wellness

Box Breathing

Your anxiety management tool. Use before every session and during any panic attack.

Ready to begin
Start

Inhale → Hold → Exhale → Hold · 4 counts each · Repeat 5 times

Emergency Grounding
5-4-3-2-1 Technique Panic Attack Grounding ▾
5
Things you can SEE
Look around and name 5 things — a machine, a person, a wall, a light, your shoes.
4
Things you can TOUCH
Feel your feet on the floor, your clothes, the bench, the dumbbell.
3
Things you can HEAR
Music, weights clinking, people talking, your own breathing.
2
Things you can SMELL
The gym air, your clothes — anything.
1
Thing you can TASTE
Water, your last meal — focus on it. You're back in your body.
Mental Health Tips
🚶
Rest days: walk outside
20–30 min walk on non-gym days. Sunlight reduces cortisol and panic frequency.
😴
Sleep 7–8 hours
Sleep deprivation worsens anxiety and panic attacks. Protect your sleep.
👥
Use the gym socially
Go at the same time each visit. Ask staff for help. Familiar faces make it feel safe.
🩺
Consider professional support
Exercise helps enormously, but a therapist can give you tools the gym can't. You deserve both.
Fuel Your Body

Eat to grow

As a lean guy, eating more is your biggest advantage. Don't waste it.

Daily Meal Plan
Morning
7–8 AM
Breakfast
Oats, 3 eggs, banana, a glass of milk
Protein: eggs / yogurt
Snack
10:30 AM
Mid-Morning
Groundnuts, boiled egg, a piece of fruit
Protein: boiled egg
Lunch
1–2 PM
Biggest meal
Rice & beans, grilled chicken or fish, vegetables
Protein: chicken / fish
Pre-gym
60 min before
Pre-Workout
Banana + bread with peanut butter
Protein: peanut butter
Critical
Within 45 min
Post-Workout ⚡
Boiled eggs + rice, or protein shake + oats. Don't skip this.
Protein: eggs / shake
Dinner
7–8 PM
Dinner
Yam or potato, stew, fish or chicken
Protein: fish / chicken
Golden Rules
💧
2–3 litres of water daily
Dehydration worsens anxiety and kills performance.
🍚
Don't fear carbs
Rice, oats, yam, potato — these fuel your workouts. Not the enemy.
⏰
Never skip post-workout
The 45-minute window after training is when muscles absorb nutrients best.
Track Your Growth

Your Progress

Your data saves to Google Sheets automatically.

⚠️ Please paste your Apps Script URL in the Workout tab first to enable saving.
Mood Journal
Weight Log