Muscle & Meal Notes

Use cases

See it in a real week.

Four ways to use Muscle & Meal Notes, step by step, with the screens you'll actually see. Swipe through the steps on your phone.

The cut A gym rotation Cooking for the family Chasing a number
Both sides

The cut: lose fat, keep your strength.

You want to lose fat without losing your lifts — and to know it's working without weighing every crumb.

The weekly meal plan with Friday's meals, calories, macros and cost

Plan a week you'll eat

Build Monday to Sunday from your own recipes. Every day shows its calories, protein and cost against your targets.

Today: meals from earlier days to answer and the next meal coming up

Tap what you ate

The app asks about your planned meals. Eaten, something else, or skipped — one tap each, no food diary.

Progress: weight and waist going down over four weeks, with 92% of meals followed

Watch the trend, not the scale

Weight and waist as a smoothed trend against your goal, with how well you followed the plan right next to it.

The weekly check-in: eat 150 kcal less a day, or walk about 4,500 more steps

Check in once a week Coach: Pro

On pace? Keep going. Followed the plan and still off pace? The coach suggests one change — 150 kcal less, or a walk instead.

A past check-in: what the coach said, that week's numbers and that it worked

See what worked Pro

Past check-ins keep what the coach said, whether you followed it, and whether your pace moved by the next week.

Fitness

Lean bulk on a gym rotation.

Push, pull and legs on your gym evenings, a little cardio in the morning — and every lift going up.

The workout plan: a morning cardio rotation and a Push, Pull, Legs gym rotation

Set up your week Rotations: Pro

Workouts on their days and times. With Pro, a rotation: Push, Pull and Legs take turns, the next one after the last you did.

Train: the workout in progress and today's planned workouts

Open Train, start the next one

Today's workouts are waiting, in order. Read through it first, then start the timer when you're ready.

Logging pull-ups: sets with reps, last time's numbers and the rest timer

Log it set by set

Last time's numbers are hints; tick a set and the rest timer starts. With Pro, the next weight is suggested, and a stalled lift gets help. Pro

Bench press records: estimated 1RM of 95 kg and heaviest 75 kg for 8

Beat a record

Every set is checked against your history. A new heaviest set or estimated 1-rep max gets a trophy on the spot.

This week's analysis: workouts, sets, reps, volume and minutes against last week

Check the week Pro

Volume, sets and minutes against last week, the last twelve weeks as bars, and hard sets for every muscle.

Nutrition

Cooking for the family.

You cook for everyone, but only your own portion counts towards your targets.

Chicken Rice Bowl: a score of 80, €2.40 per serving

Your recipes, scored

Each recipe shows its nutrition and cost per serving, and how well it fits your meal targets.

The weekly overview: €60.66 for the week and the average day against the targets

Cook once, eat twice

Mark how many servings you cook for the household, and the leftovers you'll have tomorrow. Your portion is what counts.

The shopping list for three days, grouped by aisle, with amounts and prices

One list for everyone

The shopping list covers what the whole household eats — today, a few days or the week — with what it costs.

What to make: Beef Pasta's ingredients with amounts and the preparation

Cook without the maths

"What to make" lists every ingredient for that meal, for your portion or the whole pot. Tick them off; the screen stays on.

Fitness

Chasing a number.

80 kg × 8 on the bench by November. Is it going to happen?

Exercise goals: bench press 80 kg × 8 at 50%, burpees, and a reached back squat goal

Set the number Pro

A set you want to do — 80 kg × 8 — or an estimated 1-rep max, with a deadline if you like.

The bench press goal: a graph since it was set and a forecast two weeks before the deadline

Watch the forecast Pro

Every workout moves the line. At this pace: 4 November — two weeks before your deadline.

Gym setup: an Olympic bar and the plates available in your gym

Load the bar right

Tell the app your bar and plates once. While you log, it shows what goes on each side, and your warm-up sets.

The training calendar with every training day this month and recent records

Keep showing up

The calendar shows every training day, your streak and your newest records. Reached the goal? It's celebrated, and kept.

Get the app

Coming soon to your phone.

Muscle & Meal Notes is on its way to Google Play and the App Store. See all the features →

Coming soonGoogle Play Coming soonApp Store