⏱ Train fasted on Wednesday + break your fast right after for max fat burn. Black coffee, water, and electrolytes are all fair game while fasting.
Recent Fasts
Training Phase
🏊 Foundation · Wks 1–3
Phase 2 · Wks 4–6
Phase 3 · Wks 7–9
Phase 4 · Wks 10–12
Everything Else
More
Weight, supplements, golf, pool, sauna & rules
📈
Progress
Trends · streak · your why
🔄
10-Day Reset
Clean jumpstart · no booze/junk
Track
✅
Daily Habits
Customize your morning & evening routine
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⚖️
Weight Log
Friday weigh-ins · to 200 & 180
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🌙
Sleep
Cycle calculator + nightly log
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👟
Steps Log
From your Watch · 7,000+ goal
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🏋️
Strength Log
Weight × reps · beat last time
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Train & Recover
⏱️
Workout Timer
Rest timer + HIIT intervals
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🏊
Pool Plan
Swim HIIT + water circuits
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🔥
Incline Walk (12-3-30)
Big low-impact burn
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🧖
Sauna Protocol
Timing, rules & why it works
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🔴
Red Light Therapy
How & when · what it does
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🧍
Posture Fix
Undo desk slump · stand taller
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🎯
Trouble Zones
Chest, love handles — the real fix
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⛳
Golf Drills
6 backyard drills + V1 Golf
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Fuel
💊
Supplements
Daily checklist · resets at midnight
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🍽️
Meal Plan
Eating window · prep + grocery list
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🥗
Nutrition Plan
Targets & meal basics
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🍳
Recipes
High-protein, fat-loss meals
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⏱️
Fasting Plan
Weekly shred schedule + how-to
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⚡
Fat-Loss Boosters
Drop faster · what to take & drink
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System
📱
App Stack
What to use & what to skip
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🔑
Non-Negotiables
Jordan's rules
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⚙️
Settings
Targets, start date & reset
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Built for Jordan · 228 → 200 → 180 Get healthy for your kids 💪
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Weight Log
Friday mornings · same time · after bathroom, before eating
Progress to 200 lbs0 lbs lost
2280% there200
Journey to 180 lbs48 to go
2280% there180
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Sleep
Wake up between cycles, not mid-deep-sleep · then log the night when you're up
⏰ Wake at…
🌙 Sleep now
I want to wake up at
Sleep runs in ~90-min cycles. Waking at the end of one feels far better than being jolted out of deep sleep — sometimes 6 hrs timed right beats 7 hrs timed wrong. Add ~15 min to fall asleep. Aim for 5–6 cycles.
Log Last Night
😫
😕
🙂
😃
🌟
Last Night—
0h7-night avg: —7h goal
🌙 Dial it in: same sleep/wake time daily · room cool & dark · no caffeine after 2pm · magnesium + 🔴 red light in the evening · screens off 30 min before bed. Full Sleep Plan →
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Daily Habits
Your morning & evening routine. Check them off on the Today screen — 70%+ keeps your streak.
💡 Habit stacking: anchor each new habit to one you already do — "after I brush my teeth, I take magnesium." The old habit becomes the trigger. That's how these stick.
Add a Habit
☀️ Morning
🎯 Day
🌙 Evening
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Steps Log
Enter today's total from your Apple Watch · 7,000+ is the goal
+1k
+2k
+5k
−1k
Today0
07-day avg: —7,000
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Strength Log
Log your top set each lift. Beat last time = progressive overload = results.
Most picks are BioEmblem (3rd-party tested, NSF facility) — subscribe on their site to save ~15–20%. Whey is Ascent, electrolytes LMNT. Amazon buttons above for one-off reorders. No affiliate links.
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Settings
Daily Calorie Goal
Protein Goal (g)
Carbs Goal (g)
Fat Goal (g)
Water Goal (oz)
Daily Steps Goal
Plan Start Date
Log Food
Tap a favorite or add your own below
Custom Entry
Adjust Fast Times
Forgot to hit start? Fix the times — your timer recalculates.