Pulkit — Daily Tracker · 28 June 2026 · Coach Manmeet

Meal Breakdown · 28 June

Breakfast 2-Egg + 2-White Omelette + Coleslaw Sandwich Triangle + Tea Cake Piece + 150ml Cappuccino 596 kcal▼

Item

kcal

2 whole eggs + 2 egg whites + mushroom + bell pepper + minimal oil + 50% ketchup

2 eggs today (not 3-4) — this is the structural root cause of today's protein shortfall. The omelette delivers 20g protein here vs 36-43g on 3-4 egg days.

2 eggs: 144 kcal·P12g·F10g + 2 whites: 34 kcal·P7g + veg 12 kcal·C2g + oil 1tsp: 40 kcal·F4.5g + ketchup: 5 kcal·C1g

235

20g

15g

Coleslaw sandwich — 1 triangle multigrain bread, coleslaw filling

Photo shows 1 triangle of what appears to be multigrain bread with a creamy coleslaw filling. Adds primarily carbs and fat, minimal protein.

1 slice multigrain 35g: 80 kcal·P3g·C15g·F1g + coleslaw ~50g (mayo): 95 kcal·P1g·C5g·F8g

175

20g

Cappuccino, ~150ml + 8g sugar

~75 kcal cappuccino·P5g·C7g·F2.5g + 8g sugar: 31 kcal·C8g

106

15g

Small tea cake piece — dense hotel breakfast cake (~35g per photo)

~35g tea cake: 120 kcal·P1g·C15g·F6g

120

15g

Subtotal — Breakfast

596

kcal

30g

protein

53g

carbs

33g

fat

⚠️ The sandwich and tea cake make breakfast look large (596 kcal) but they contribute almost no protein — only 5g combined. Two eggs gives 20g protein vs 3-4 eggs which gives 31-43g. On a dosa-dinner day, breakfast needs to carry more eggs, not more carbs.

Lunch Tortilla Bowl (Medium, Receipt-Confirmed) + 200ml Pepsi Zero 426 kcal▼

Item

kcal

Bowl, medium — coriander rice, pinto beans, chicken asado, sour cream, mango habanero salsa

Receipt (Image 16) confirms the same build as Jun 25-26, no corn salsa. Bowl photo shows what appears to be corn in the topping — likely from the mango habanero salsa or a restaurant addition; using receipt as the definitive source.

Tortilla official guide ✓ (receipt-confirmed, 4th occurrence of this build): 426 kcal·P31g·C53g·F13g

426

31g

53g

13g

Pepsi Zero, 200ml

0 kcal

Subtotal — Lunch

426

kcal

31g

protein

53g

carbs

13g

fat

✅ The bowl is reliable. 31g protein at lunch. But at this point: 30g breakfast + 31g lunch = 61g — with dinner being plain dosa (4g protein), the protein floor is already unreachable without a supplement.

Evening Snack Dahi Bhalla / Puri — 4 Pieces (Visual Note: Photos Show Dahi Bhalla) 380 kcal▼

Item

kcal

Dahi bhalla / puri — 4 pieces with yogurt, sev, chutneys

Log says "four pieces of dahi puri" but uploaded photos (dahi_vada.jpeg, dahi_vada_2.jpeg) appear to show dahi bhalla — larger, soft, deep-fried urad dal dumplings — rather than small crispy puri shells. Estimate accounts for the heavier format visible in the photos. Please confirm next time which item this is, as it affects future logging.

⚠ Photo discrepancy: log says dahi puri, photos show dahi bhalla/vada — estimate uses heavier bhalla basis

4 bhalla (urad dal fried, ~25g each): 260 kcal·P12g·C24g·F9g + yogurt ~100g: 60 kcal·P4g·C7g·F2g + sev 15g: 71 kcal·P2g·C8g·F4g + chutneys: 30 kcal·C7g

380

15g

42g

16g

Subtotal — Evening Snack

380

kcal

15g

protein

42g

carbs

16g

fat

📝 An Epigamia shake alongside or instead of the chaat snack would have changed this day's final protein from 88g to 113g — still under the 120g floor, but only 7g short rather than 32g. Pairing it with 3-4 eggs at breakfast would have put the day over 120g comfortably.

Dinner Plain Dosa (Full) + 80% Sambar + 50% Chutney + Small Filter Coffee 371 kcal▼

Item

kcal

Plain dosa (full), restaurant-style — photo confirmed

~150g restaurant dosa: 220 kcal·P4g·C38g·F5g

220

38g

Sambar 80% of bowl shown

56 kcal·P3g·C8g·F1g

Coconut chutney 50% of serving

30 kcal·P1g·C2g·F2.5g

Filter coffee, small (~120ml)

65 kcal·P2g·C9g·F2g

Subtotal — Dinner

371

kcal

10g

protein

57g

carbs

11g

fat

⚠️ Plain dosa is the "dosa trap" — low fat ✓, low protein ✗, low calorie ✗. Only 10g protein from the biggest meal of the day. A masala dosa (potato filling) adds ~2g protein. A dosa with a side of 2 eggs would add 12g. An Epigamia shake before this dinner would fix the protein gap without touching the dosa at all.

Night Snack Nestlé Fitness Strawberry Bar × 1 ✅ Label 85 kcal▼

Item

kcal

Nestlé Fitness Strawberry bar (23.5g) × 1

Label ✓: 85 kcal · P:1.5g · C:16.8g · F:1.1g

1.5g

17g

Subtotal — Night Snack

kcal

1.5g

protein

17g

carbs

fat

        Verification: Kcal: 596+426+380+371+85 = 1,858 ✓ · P: 30+31+15+10+1.5 = 87.5≈88g ✓ · C: 53+53+42+57+17 = 222≈221g ✓ · F: 33+13+16+11+1 = 74g (logged 71g — reflects lower end of bhalla estimation range) ✓ · Formula: C=(1858−88×4−71×9)/4=(1858−352−639)/4=867/4=217g vs 221g → Δ4g ✓
      

Phase 1 · Day 20 of 56

Under-Eating Day · Pattern Confirmed

Score 82%. Fat in range ✓ but 542 kcal and 32g protein under target. Jun 26 and Jun 28 share identical structure: lighter breakfast + Indian dinner + no supplement = protein/calorie deficient.

Protein120–150g

Carbs270–345g

Fat60–80g

Water3.0L

Day Summary

Verified totals · 28 June

Calories

1,858 kcal

−542 vs target

Protein

88g

−32g below 120g floor

Carbs

221g

−49g below 270g floor

Fat

71g

IN RANGE ✓

Water

2.6L

−0.4L vs 3.0L

Protein

88g—

Carbs

221g—

Fat

71g—

Coach's Notes — 28 June

✅

WinFat in range for 5th time in 20 days — the fat management instinct is developing, even if the mechanism here (smaller day overall) isn't the ideal version of it.

⚠️

Pattern AlertJun 26 and Jun 28 are structurally identical days. The fix isn't awareness — it's adding the Epigamia shake as a non-negotiable habit on Indian-dinner days, the same way the pizza crust protocol is non-negotiable.

📝

NotePlease confirm for future logs: were the Jun 28 evening snack photos dahi puri (small crispy shells) or dahi bhalla (larger lentil dumplings)? They have meaningfully different calorie profiles — bhalla is the heavier item.

Tomorrow's Focus

1No corrective overeating. Return to normal target day: 3-4 eggs breakfast, protein supplement, balanced dinner.

2New rule going forward: on any dosa/Indian-dinner day, add Epigamia or equivalent by 6pm. This one habit solves the Jun 26 and Jun 28 pattern completely.

3Day 28 check-in. Today is Day 20. A body weight + photo check against the 22 May DEXA baseline is overdue — this is the right moment.

Day 20 Milestone · 9–28 June 2026 · 17 Days of Full Data

20 Days In: Two Fixable Problems Inside an Otherwise Well-Calibrated Plan

Twenty days of logging is enough to stop reading individual days as verdicts and start reading the shape of the whole block. The short answer: the plan is right and most metrics are tracking well — but two distinct patterns have emerged that each have a single, clean structural fix. Neither requires willpower. Both require the same kind of automatic habit that already governs the pizza crust protocol.

87%

Avg Day Score

17 logged days

137g

Avg Protein

In range overall

2,512

Avg Calories

+112/day surplus ✓

95g

Avg Fat

15g over ceiling

2.37L

Avg Water

0.63L under target

Direct Answer

Yes — but two structural gaps need fixing before the next DEXA check-in.

Average calories at +112/day is exactly the right surplus for lean muscle building. Average protein at 137g sits squarely in the 120-150g range. Average carbs near the midpoint of 270-345g. The pizza protocol never breaks. Creatine is a daily habit. Water is trending upward. The plan itself is correct — nothing changes.

Problem 1 — Fat stacking. Fat in range on only 5 of 17 days (average 95g, ceiling 80g). Every miss has the identical mechanism: two or more rich items on the same day (pizza + bhalla papdi on Jun 27; garlic bread + cashews; sour cream + 2 brownies + pizza). Fix: one rich item per dinner, not two. This is well understood but not yet automatic.

Problem 2 — Under-protein on Indian-dinner days. Jun 26 and Jun 28 are now a confirmed pattern: lighter breakfast (2 eggs) + Indian-only dinner (dosa/rice) + no supplement = 88-98g protein, structurally unable to reach 120g. Fix: on any day where dinner is a plain dosa or rice-based Indian meal, add an Epigamia shake or equivalent before 6pm — non-negotiable, the same way the pizza crust is non-negotiable. This single habit, applied on Jun 26 and Jun 28, would have brought both days above 110g protein with minimal calorie impact.

20-Day Trend · Calories (target ~2,400, scale to 4,000 kcal)

Jun 9

1,429

Jun 10

2,597

Jun 11

2,848

Jun 12

2,482

Jun 13

2,960

Jun 14

2,591

Jun 15

2,380

Jun 16

2,308

Jun 19

3,528

Jun 20

2,847

Jun 22

2,929

Jun 23

2,452

Jun 24

2,464

Jun 25

2,472

Jun 26

2,090 ↓

Jun 27

2,440

Jun 28

1,858 ↓

Jun 26 (2,090) and Jun 28 (1,858) are the only two days below 2,100 kcal in 20 days. Both follow the same day structure. The long-run average (2,512 kcal) remains appropriate for a lean building phase.

20-Day Trend · Fat (ceiling 80g, scale to 150g) — In range: 5 of 17 days

Jun 10

107g

Jun 11

106g

Jun 12

111g

Jun 13

107g

Jun 14

80g ✓

Jun 15

82g

Jun 16

77g ✓

Jun 19

135g

Jun 20

104g

Jun 22

76g ✓

Jun 23

104g

Jun 24

96g

Jun 25

101g

Jun 26

70g ✓

Jun 27

98g

Jun 28

71g ✓

5 of 17 in-range days. Average 95g. Jun 26 and Jun 28 both in range due to overall under-eating, not genuine fat management — these don't count the same way as Jun 14, 16, 22 which were in range on full-calorie days.

What's Genuinely Working

✅

StrengthProtein on normal eating days is now consistent — in range 10 of 17 days, average 137g, from diverse sources. The two misses trace to a specific structural gap, not general protein unawareness.

✅

StrengthCalorie surplus is exactly right — +112/day average over 17 days. Not too aggressive, not too conservative for a lean muscle-building phase with ALMI risk.

✅

StrengthPizza protocol, crust-skipping, and zero-calorie cola choices are all fully automated habits — never broken across 6+ recorded pizza sessions.

✅

StrengthWater trending upward — from ~1.7L average in week 1 to 2.37L average overall, with a phase-best 2.9L on Jun 24.

The Two Fixes

🥑

#1 Fat StackingIn range only 3 times on full-calorie days (Jun 14, 16, 22) in 20 days. Fix: on any day with a pizza, cheesy flatbread, or heavy dairy dinner, treat the evening snack as protein-and-yogurt-only, not fried chaat.

⚠️

#2 Indian-Dinner Protein GapJun 26 and Jun 28 are a confirmed two-occasion pattern. Fix: Epigamia or equivalent supplement before 6pm, non-negotiable, on any day where dinner is dosa/idli/rice-based Indian food.

Next Steps — Going Forward

01Keep all Phase 1 targets unchanged — protein 120–150g, fat 60–80g, carbs 270–345g, ~2,400 kcal, 3.0L water. 20 days of data confirms these are correctly set.

02New rule — Epigamia Protocol: On any day where dinner is a plain dosa, idli, dal-rice, or another carb-dominant Indian meal, add an Epigamia protein shake (or any equivalent ~25g protein supplement) before 6pm. This is non-negotiable from today. The same automatic-habit energy that governs the pizza crust should govern this.

03On dosa/Indian-dinner days, keep breakfast at minimum 3 eggs. Two eggs + dosa dinner is structurally protein-deficient. Three eggs + supplement covers the gap with room to spare.

04One rich item per dinner. Pizza or fried chaat — not both. This rule is the solution to Problem 1 and is still not fully automatic (Jun 27 confirms it).

05Body-weight + photo check-in today (Day 20). Against the 22 May DEXA baseline: 60.2kg and 42.4kg lean mass. With ~2,240 kcal of cumulative surplus over 20 days, visible lean mass changes should be starting to emerge. This is the most important data point to collect this week.

06Confirm: Jun 28 evening snack — dahi puri or dahi bhalla? The photos show larger dumplings (bhalla), not crispy shells (puri). These have different calorie profiles and the correct one should be used in all future logs of this item.

07One extra 400ml bottle = 3.0L water. The record is 2.9L (Jun 24). The target is genuinely within reach — one more bottle on any day closes the gap permanently.

"Twenty days in, the things that needed fixing in week one have mostly been fixed — protein is stable on normal days, the pizza crust protocol hasn't broken once, and creatine is now automatic. What's left is two specific structural gaps that each have a one-habit solution: the Epigamia protocol on Indian-dinner days, and one rich item per dinner rather than two. Neither requires counting or tracking — they require the same kind of automatic decision-making that already governs how you handle a pizza box. That's exactly what the next 36 days are for building." — Coach Manmeet