Whether you want to lose fat or gain muscle, start here.
"Tip: For maximum fat loss, try setting Work to 40 seconds and Rest to 20 seconds for 10 rounds!"
Discipline in the gym requires discipline in your rest periods. Configure your ideal work-to-rest ratio below. Whether you're doing heavy weightlifting intervals or rapid bodyweight cardio, this timer ensures you never waste a single second of your session.
Meet Your New Digital Personal Trainer. > Want to know exactly how much weight you should be lifting next week? Choose your target muscle, set your goal (Bulk/Cut), and enter your current stats. Our Smart Overload Coach will map out your exact weight progression plan to guarantee you never hit a plateau again.
Your body is unique, and your water intake should be too. Whether you are resting on a cool day or sweating through a heavy workout in the summer heat, your hydration needs change. Enter your stats below to calculate your exact water target and keep your muscles performing at their best.
Stop guessing when you will see results. Our AI-driven Transformation Forecaster calculates exactly how long it will take to reach your dream physique. Enter your current weight, your goal weight, and your desired pace. We will give you the exact timeline and the exact date to mark on your calendar. Your journey starts today!
| Food Item (Per 100g) | Calories | Macros (P / C / F) | Scientific Benefit |
|---|---|---|---|
🍗 Chicken Breast | 165 | P: 31g C: 0g F: 3.6g | Highest Thermic Effect (TEF). Your body burns extra calories just digesting this pure protein. |
🥔 Boiled Potatoes | 87 | P: 1.9g C: 20g F: 0.1g | Ranks #1 on the scientific Satiety Index. Keeps you feeling full twice as long as rice. |
🥦 Broccoli | 34 | P: 2.8g C: 6.6g F: 0.4g | The ultimate "Volume Eating" food. High fiber stretches your stomach for near-zero calories. |
🥚 Egg Whites | 52 | P: 11g C: 0.7g F: 0.2g | Pure, fast-absorbing protein with virtually zero fats or carbs. Perfect for deep deficits. |
🐟 White Fish (Cod) | 82 | P: 18g C: 0g F: 0.7g | Extremely low in fat. Rich in iodine, which optimizes thyroid function for a faster metabolism. |
🥣 0% Greek Yogurt | 59 | P: 10g C: 3.6g F: 0.4g | Rich in slow-digesting casein protein and probiotics that improve gut health and reduce bloating. |
🍓 Strawberries | 32 | P: 0.7g C: 7.7g F: 0.3g | Satisfies sweet cravings with incredibly low calories. High vitamin C lowers stress hormones. |
🥫 Canned Tuna | 116 | P: 26g C: 0g F: 0.8g | A cheap, convenient, and highly bioavailable protein source for quick muscle recovery. |
🍉 Watermelon | 30 | P: 0.6g C: 7.6g F: 0.2g | 92% water. Hydrates the body and provides massive stomach volume. Contains L-citrulline. |
🥬 Spinach | 23 | P: 2.9g C: 3.6g F: 0.4g | Rich in iron and magnesium, reducing fatigue during low-calorie diets. |
🥒 Cucumber | 15 | P: 0.7g C: 3.6g F: 0.1g | Extremely low calorie density. Perfect for mindless snacking without breaking your deficit. |
🍎 Apples | 52 | P: 0.3g C: 14g F: 0.2g | High in pectin fiber which slows down digestion and suppresses appetite for hours. |
🥗 Cabbage | 25 | P: 1.3g C: 5.8g F: 0.1g | Dense, crunchy, and filling. A massive bowl contains negligible calories but fights off hunger. |
☕ Black Coffee | 2 | P: 0.3g C: 0g F: 0g | Potent appetite suppressant and natural fat burner. Increases metabolic rate by 3-11%. |
🥒 Zucchini | 17 | P: 1.2g C: 3.1g F: 0.3g | Can be spiralized into 'Zoodles' as a pasta substitute, saving hundreds of calories per meal. |
🦃 Turkey Breast | 104 | P: 22g C: 0g F: 1.7g | Leaner than chicken breast. Contains Tryptophan which aids in sleep and recovery. |
🥦 Cauliflower | 25 | P: 1.9g C: 5g F: 0.3g | Incredibly versatile. Can be riced or mashed as a low-calorie alternative to heavy starches. |
🌱 Asparagus | 20 | P: 2.2g C: 3.9g F: 0.1g | A natural diuretic. Helps bodybuilders flush out subcutaneous water retention for a shredded look. |
🍜 Shirataki Noodles | 9 | P: 0g C: 3g F: 0g | The "Miracle Noodle". Almost zero calories, made entirely of indigestible fiber. |
🧀 Low-Fat Cottage Cheese | 72 | P: 11g C: 3.4g F: 1.5g | Packed with Casein protein. Ideal before bed to prevent muscle breakdown while cutting. |
🐟 Wild Salmon | 208 | P: 20g C: 0g F: 13g | Packed with Omega-3. Reduces joint inflammation from heavy lifting and boosts muscle synthesis. |
🥜 Peanut Butter | 588 | P: 25g C: 20g F: 50g | Extreme calorie density. The easiest way to hit a surplus for hard-gainers. |
🍳 Whole Eggs | 155 | P: 13g C: 1.1g F: 11g | Highest biological value. Yolk cholesterol is crucial for natural testosterone production. |
🌾 Rolled Oats | 389 | P: 17g C: 66g F: 7g | Sustained-release carbs. Fills your muscle glycogen for endless energy during heavy lifts. |
🥩 Ribeye Steak | 291 | P: 24g C: 0g F: 22g | Rich in natural creatine, iron, and B12. Essential for adding raw strength and mass. |
🥑 Avocado | 160 | P: 2g C: 8.5g F: 15g | Loaded with heart-healthy monounsaturated fats. Easily adds clean calories to any meal. |
🥛 Whole Milk | 61 | P: 3.2g C: 4.8g F: 3.3g | Liquid calories bypass satiety. Combines fast and slow proteins for optimal growth. |
🌰 Almonds | 579 | P: 21g C: 22g F: 50g | Massive calorie bomb. Rich in Vitamin E to repair cellular damage after hypertrophy training. |
🍚 White Rice | 130 | P: 2.7g C: 28g F: 0.3g | Fast-digesting carb. Spikes insulin post-workout to quickly shuttle amino acids into muscles. |
🫒 Olive Oil | 884 | P: 0g C: 0g F: 100g | The highest calorie density of any food. Two tablespoons adds 240 effortless calories. |
🍔 Ground Beef (80/20) | 254 | P: 17g C: 0g F: 20g | Cheaper than steak but yields the same anabolic benefits. Extra fat drives a solid surplus. |
🍝 Pasta | 131 | P: 5g C: 25g F: 1.1g | Very easy to consume in large quantities. A staple for powerlifters needing massive carb loads. |
🧀 Cheddar Cheese | 402 | P: 25g C: 1.3g F: 33g | Delicious and calorie-dense. Easy to sprinkle over meals to secretly boost protein and fats. |
🍫 Dark Chocolate | 598 | P: 8g C: 46g F: 43g | High in antioxidants and magnesium. Enhances blood flow (the pump) during your workout. |
🥥 Coconut Milk (Canned) | 197 | P: 2g C: 2.8g F: 21g | Contains MCTs which the body uses rapidly for energy instead of storing as body fat. |
🥯 Bagels | 250 | P: 10g C: 49g F: 1.5g | Dense carbs. One bagel provides more calories and carbs than two standard slices of bread. |
🌰 Walnuts | 654 | P: 15g C: 14g F: 65g | Extremely calorie-dense. The highest nut source of plant-based Omega-3s for recovery. |
🍇 Dried Fruit (Raisins) | 299 | P: 3.1g C: 79g F: 0.5g | Water is removed, concentrating the calories and sugars into tiny, easily consumable portions. |
🥣 Granola | 471 | P: 10g C: 64g F: 20g | A crunchy mix of oats, honey, and nuts. A small handful adds immense calories to yogurt or milk. |
🌰 Macadamia Nuts | 718 | P: 8g C: 14g F: 76g | The undisputed king of calories per gram. Ideal for minimal-appetite hard gainers. |
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