Daily Tracking Dashboard

Fat is fine (73.8g) but so is almost everything else being short: kcal 415 under target, carbs 51.8g under floor, protein 13.1g under floor. Unlike Jul 12, this one doesn't have three protein sources to lean on.

644 kcal and 104g of carbs under target — the biggest shortfall of the batch. Fat looks fine at 72g, but only because every meal was scaled down, not because of good choices. This is the compliance-mask pattern.

Two rich, fried/buttery items landed on the same day — kachoris at breakfast, butter paneer at dinner — pushing fat 53g over ceiling. Water fell to 1.2L, the lowest reading of the batch. Protein held up despite everything.

Fat landed at 77.8g, comfortably under the 80g ceiling — the cleanest fat number in this whole four-day block. But the light dosa dinner without a dedicated protein slot pulled protein 18.5g under the 120g floor.

Solid day, fat-stacked by a double dinner. Protein and carbs both landed clean inside range. The one issue is fat — four separate fat-bearing items (eggs, chaat, shawarma, pizza) stacked into one day, with the back-to-back dinners the main driver.

Thirty days in, and this is the best-executed day of the entire block. Five separate meals and a dessert, and every single one was portion-controlled. Calories, protein, carbs, and fat all landed inside or almost exactly on target.

The mirror image of the 5th — this time the problem isn't excess, it's shortfall. Calories landed 352 kcal under target and protein dipped below the 120g floor for the first time in this five-day stretch. Nothing here was a bad food choice — the day was simply too small.

The best-balanced day of the block — calories landed almost exactly on the 2,400 target, protein sat comfortably in range, and fat only crossed the ceiling by a small margin. The one gap is carbs, which fell short of the 270g floor after a paneer-rice dinner without an extra carb source.

The biggest day of the block by far — dinner stacked four separate items (papdi chaat, biryani, pizza, and a bite of dessert) on top of an already full lunch and snack slot. Protein held remarkably well at 145g, but calories, fat, and carbs all ran hot — an indulgence day, not a disaster.

A genuinely solid day — protein and carbs both landed clean inside range, and calories came in almost exactly on target. The only thing to flag is fat drifting 12g past the ceiling, driven by three separate fat-carrying items stacked on top of each other.

A genuinely well-executed day — protein and fat both land inside their healthy ranges (125g and 70g respectively) on a day that included a dosa dinner, a dahi puri snack, and a brownie, none of which are typically protein-friendly foods. The Maxi Strawberry shake and Barebells bar, both label-confirmed with exact figures this time, are doing the same job the July 1st combination did: making the protein floor achievable regardless of what the main meals look like. Carbs sit 16g under floor and calories 269 under target — the good kind of shortfall, since protein and fat are both exactly where they should be. Day 25 of Phase 1 — 3 days out from the Day 28 halfway-point DEXA check-in.

The best-executed protein/fat day of Phase 1. Adding a Maxi Nutrition shake (25g P/200 kcal) AND a Barebells bar (20g P/200 kcal) as a dedicated protein slot pushes protein to 124g comfortably inside the floor, while fat lands at exactly 60g — the bottom of the healthy range and the lowest fat day with a normal (non-under-eating) calorie total. Carbs sit 24g under floor and calories are 328 under target, but this is the shape of an under-eating day that still hit protein — proof that a dedicated protein-and-bar slot, not a shake as an afterthought, is the fix worth keeping.

Third protein-floor miss in 5 days (Jun26/82g, Jun28/82g, Jun30/82g — all identical pattern: lighter carb-heavy breakfast + Indian-only dinner + protein supplement not consumed). The most significant detail today: a Vanilla Raspberry protein shake was ORDERED but not drunk because Pulkit fell asleep before having it. The awareness and the will are there — the execution broke down at the last step. And here is the critical finding from the maths: even WITH the shake consumed, today would have been 113g protein — still 7g under the 120g floor. French toast + dosa is a combination that requires BOTH a protein supplement AND a stronger breakfast, not just one or the other. Full 22-Day Phase 1 Review included.

Protein just clears the 120g floor (122g) — the Vanilla Raspberry shake is the entire reason. Without it the day would have tracked ~91g, same as Jun 26. The 8-inch pizza is a meaningfully lighter dinner than the usual 10-inch (440 vs 720 kcal) which helps keep calories near target despite the bhalla papdi snack. Fat is 6g over ceiling — the closest single-item miss in weeks — but water drops to 2.0L, the lowest since Jun 9.

Second significant under-eating day in 3 days (Jun26 was 2090/98g P, today 1858/88g P). Fat landed in range (71g) — 5th time in 20 days — but at the cost of being 542 kcal and 32g protein under target. The structural pattern is clear: 2-egg breakfast + dosa dinner + no protein supplement = calorie-and-protein-light day. Full 20-day Phase 1 review included.

A Pull Day training day with a genuinely excellent protein supplement choice (Epigamia: 25g protein for 138 kcal), a solid tikka-and-roti lunch, and the usual pizza-and-crust-protocol dinner. Protein lands at the exact ceiling (144g), carbs are 25g under floor, and fat is 18g over ceiling — the bhalla papdi plus the pizza combined are today's fat driver. Two energy bars add a meaningful carb contribution but almost no protein.

A genuinely light day — French toast without syrup or cream, a smaller dahi puri portion, dosa night kept moderate. Fat lands perfectly in range (70g) and carbs sit just above the 270g floor (274g), but protein falls under the floor for the first time in over a week (98g vs 120g) and total calories are 289 below the 2,400 target. The range-compliance score is a deceptively high 93% — the honest read is that this was a good day for staying within boundaries but too small a day for the muscle-building goal. Creatine (CreaMag Boost) is now a daily habit going forward. Full 18-day 'are we on the right path' review included below.

A varied, social eating day — tofu bites, a McDonald's cone, Cheesecake Factory flatbread, and a shawarma piece all logged honestly alongside the usual breakfast and Tortilla bowl. Protein landed at 152g (2g over the ceiling, which is never penalized), carbs at 237g are the furthest under floor of the week, and fat at 101g is 21g over ceiling — the dinner combination of pizza and shawarma is the main driver. Still a 90% day, because nothing was hidden or skipped in the logging.

One of the best days of Phase 1 so far. Protein in range, carbs only 12g under the floor, and water at 2.9L — the closest Pulkit has come to the 3.0L target in 16 days. Fat is still over ceiling at 96g, but the overage shrank from 24g (Jun 23) to 16g (Jun 24), suggesting yesterday's stacking lesson is already taking hold even without a formal rule yet. Day 16 milestone — updated 16-day Phase 1 review included below.

Protein in range (126g) and carbs only 13g under the floor — a genuinely solid range day. Fat is the story: 104g, 24g over the 80g ceiling, the first ceiling breach since Jun 16, driven by sour cream + two small brownies + the usual pizza + breakfast oil all landing on one day. This tracker also marks Day 15 of Phase 1 — a full 15-day review is included below with where things stand and what changes going forward.

Revised after Pulkit confirmed airport lounge dosas (smaller than restaurant) and standard pita (not thick sourdough) — both were overestimated originally. Corrected totals: fat comfortably under ceiling (69g), protein borderline at 119g (just below 120g floor), carbs still moderately over at 382g (+37g). Calories land at 2,644 — 244 over target. Water at 2.0L below 3.0L target.

CORRECTED v2 with all labels confirmed. Protein shake (chocolate, 139kcal/250ml), vanilla bean latte (165kcal/260ml), and super veggie sandwich (460.5kcal/190g) all confirmed from photos. Protein still 12g below floor despite the shake's strong contribution. A deliberate lighter day after two indulgent ones. Water 2.2L.

CORRECTED v2 with photos. Garlic bread confirmed as full cheesy chili-flake breadsticks (not small pieces as text described) — added ~355 kcal vs the first estimate. Protein shake label confirmed at 138 kcal. Protein 150g at ceiling (in range), carbs 290g in range, fat 104g is 24g over ceiling. Water 2.2L.

Celebration dinner night in India — half-and-half gourmet pizza, garlic bread with ricotta, alcohol, frozen yogurt, and a quesadilla all in one evening. Protein still hit the range. Calories, carbs, and fat all significantly over ceiling. A planned indulgence day, not a tracking failure — context matters.

Disrupted travel day — dosa dinner spilled on flight, replaced with Lapinos thin-crust paneer pizza after landing. Both protein and fat cleanly in range. Calories 233 under target due to the spilled dinner. Mango nightcap in India. 94% score despite the chaos — strong day under difficult circumstances.

CORRECTED v2 — all labels confirmed. Shake: P:31g C:74g F:12g 535 kcal (was underestimated at 320). Pepsi: 27kcal/100ml, 7g C per can label. Pizza crust photo: ~38g removed. 97% score. Calories on target at 2,413. Carbs 8g under floor. Fat 2g over ceiling.

First day BOTH protein and fat are cleanly within range simultaneously. 97% score. Carbs 10g under the 270g floor — eggs-only breakfast is lean. Pizza dinner was better calculated than feared. Water steady at 2.8L.

Best day yet — 98% score with new range-based system. Calories just under target. Protein in range (120–150g ✓). Carbs in range (270–345g ✓). Fat 2g above 80g ceiling. Water personal best 2.8L.

Fat exactly on target for the first time. Protein dipped — dosa dinner and dahi puri are low-protein meals. Calories in surplus. Water best day yet at 2.5L.

5-day high at 2,960 kcal — protein hit 3rd day running; half-chocolate portion discipline ✓

Calories on target, protein hit for the second day in a row — 70g from kalimirch kabab at lunch.

Best nutrition day so far — 183g protein, 2,848 kcal (corrected figures).

Hit the calorie target across 7 meals. Day score jumped 62% → 91%.

First day logged — calories well under target, hydration low.