A daily chat coach that plans your workout and your meals, then checks in at night — for anyone training at home or in a gym.

Goal

Lose fat

Where

Home, no equipment

Person

About 74 kg, lightly active

Already eats

Eggs, Arabic bread, chicken, rice, labneh, salad, dates, lentils, laban

1. Morning

2. Coach06:42

   Morning. 25 minutes at home, then meals from food you already buy. The scale yesterday was 74.2 kg. We don't chase it today.

   25-minute home workout

   Warm-up 4 min, main work 17 min, cool-down 4 min.

   Warm-up, 4 min. Easy march, 10 slow squats, 10 hip hinges with hands on your thighs, then arm circles.

   Main, 17 min. 3 rounds. Each round is 5 moves, 40 seconds of work and 20 seconds of rest (5 minutes). Rest 60 seconds between rounds.

   1. Squat. Sit back, heels stay down.
   2. Incline push-up, hands on a counter or a sturdy table.
   3. Reverse lunge, alternating legs. Hold a chair if you wobble.
   4. Glute bridge. Pause for a second at the top.
   5. Dead bug. Lower back stays heavy on the floor.

   Stop a set if the last reps look worse than the first. A gym day would swap these for machines or free weights you already use and stay near 25 minutes when time is short.

   Cool-down, 4 min. Hip flexor and hamstring, 40 seconds each side. Chest stretch in a doorway, 40 seconds. Then easy breathing with a longer exhale.

   Meals

   Kitchen estimates from common reference values, rounded. Not a lab analysis of the plate.

   • Breakfast

     3 large eggs, half a small Arabic bread (about 60 g), cucumber and tomato, 3 tablespoons full-fat labneh (about 45 g).

     About 500 kcal29 g protein

   • Lunch

     150 g grilled chicken breast, ¾ cup cooked rice, a salad of tomato, cucumber, and parsley, 1 teaspoon olive oil.

     About 480 kcal50 g protein

   • Snack

     200 ml full-fat plain laban and 2 small dates (not large medjool).

     About 165 kcal7 g protein

   • Dinner

     A bowl of lentil soup made with about 1 cup cooked lentils and 1 teaspoon olive oil, a piece of Arabic bread (about 30 g), salad, and 1 egg.

     About 450 kcal27 g protein

   These estimates add up to 1,595 kcal and 113 g protein. For this example person — about 74 kg, lightly active, trying to lose fat — that is a moderate day, not a starvation day. About 113 g of protein is near 1.5 g per kg, a solid place to start. Someone heavier, taller, or on their feet all day would get more food. Water with meals is enough.

3. You06:44

   I can train at home this morning. Lunch might be short. I'm in meetings.

4. Coach06:45

   Do the workout before the meetings if you can. If lunch is only a few minutes, eat the chicken and the salad and leave the rice. That still counts.

5. Evening

6. You20:18

   Lunch got skipped. Meetings from 11 to 4. I did have the laban and the dates around 4. The workout happened. Push-ups were fine for two rounds and sloppy in the third.

7. Coach20:19

   Thanks for saying it straight. Don't repay the skipped lunch with a huge dinner, and don't shrink tomorrow to punish today.

   Tonight, eat the lentil soup as written and add about 100 g of the chicken you would have had at lunch — roughly 165 kcal and 31 g protein. Leave the extra rice. The day will still be lighter than planned. That's fine for one day.

   Tomorrow is a normal target, not a smaller one. Breakfast gets 200 ml of laban as well, so you're less hungry by noon. Lunch is the same chicken and salad, packed. Rice only if you sit down to eat. If the push-ups fell apart, put your hands on the counter for all three rounds. When the last reps look like the first, we can lower them a little.

If you fast, including during Ramadan, the same check-in moves meals into the hours you eat and puts the workout where you have the energy. That's an option you turn on. It is not the default, and it is not medical advice.

What's included

• A daily workout for home or a gym, scaled to your level. Beginners get simpler versions. If you already lift, the plan uses those lifts.

• Meals built around foods you already eat, including Middle Eastern and Gulf staples such as bread, rice, lentils, labneh, dates, and grilled meat.

• An optional fasting schedule, including Ramadan. Meals stay inside the hours you eat. Training goes where you have the energy.

• A place to record weight and a few habits, with a morning plan and an evening check-in.

• $15/month planned. Joining the waitlist is free, and there's no payment now.