Coaching workspace
FICTIONAL DATA DEMO · No authentication. Role selection is a preview, not access control.Edits reset on refresh

COACH WORKSPACE

Nutrition.

Open a coherent plan and keep every detail connected.

Nutrition protocol

Keep pre-workout and post-workout meals around training; timing should not be altered. Do not combine meals and space them out accordingly unless specified below with exact meal times

Training Days

M1 · 07:00 • 100g Oats · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M2 · 10:00 • 80g Rice · Plain preparation · Dry weight (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M3 · 13:00 · PRE-WORKOUT • 100g Potatoes · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M4 · 16:00 · POST-WORKOUT • 80g Rice · Plain preparation · Dry weight (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M5 · 19:00 • 100g Yogurt · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Greek yogurt · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M6 · 21:00 • 100g Oats · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation MACRO TOTALS Protein: ~160g Carbohydrates: ~300g Fat: ~65g Calories: ~2,425 MICRO TOTALS Potassium: ~3,200mg Magnesium: ~350mg

Macros

Protein

~160g

Carbohydrates

~300g

Fat

~65g

kcals

~2,425

Micronutrients

Magnesium

~350 mg

Potassium

~3,200 mg

Non-Training Days

M1 · 07:00 • 100g Oats · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M2 · 10:00 • 80g Rice · Plain preparation · Dry weight (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M3 · 13:00 · PRE-WORKOUT • 100g Potatoes · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M4 · 16:00 · POST-WORKOUT • 80g Rice · Plain preparation · Dry weight (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M5 · 19:00 • 100g Yogurt · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Greek yogurt · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation M6 · 21:00 • 100g Oats · Plain preparation · As served (alternatives: 100g Approved demo alternative · Plain · As served) • 150g Tofu · Plain or grilled · As served Fictional example. Alternatives are not macro-equivalent calculations. Water: Follow normal daily hydration Salt: Usual seasoning; no manipulation MACRO TOTALS Protein: ~160g Carbohydrates: ~220g Fat: ~65g Calories: ~2,105 MICRO TOTALS Potassium: ~3,200mg Magnesium: ~350mg

Macros

Protein

~160g

Carbohydrates

~220g

Fat

~65g

kcals

~2,105

Micronutrients

Magnesium

~350 mg

Potassium

~3,200 mg

General instructions

Daily water
Maintain normal hydration; individual target pending coach review.
Salt / sodium
Use consistent ordinary seasoning.
Off-meal rules
Keep meals consistent and log deviations.
Carb cycle rotation
Not assigned; future coach configuration.
Meal timing
Aim for regular meal times around your schedule.
Manual fictional totals; no automatic food calculations. Food alternatives require future nutrition cross-checking.