Veld Tracker

Countdown to Veld
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days left
Week -- of 13
Progress
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Weight lbs
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Body Fat %
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Muscle lbs
Body Fat → 12.5% --
Time elapsed --
Today
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    This Week
    Log Weigh-in
    Log Workout
    Journal
    Weigh-in History
    Workout History
    Goal
    Starting weight166.8 lbs
    Starting body fat16.1%
    Target body fat12.5%
    Fat to lose~6–7 lbs
    Rate~0.5 lbs/week
    Calories
    TDEE~2,500–2,600
    Gym days2,200–2,300 cal
    Run days2,200–2,300 cal
    Rest days2,000–2,100 cal
    Daily Macros
    Protein165–170g
    Carbs180–220g (higher gym days)
    Fat55–65g
    Weekly Schedule
    MondayPush
    TuesdayRun ~7k
    WednesdayPull
    ThursdayRest
    FridayLegs
    Sat / SunRest
    Push Day — Chest, Shoulders, Triceps
    Chest press machine4×10
    Incline chest press machine3×12
    Shoulder press machine3×12
    Cable lateral raises3×15
    Cable tricep pushdown3×15
    Pull Day — Back, Biceps
    Lat pulldown4×10
    Seated cable row3×12
    Cable face pulls3×15
    Cable curl3×12
    Hammer curl (rope)3×12
    Legs Day + Core
    Leg press4×12
    Hack squat machine3×10
    Leg curl (hamstring)3×12
    Leg extension3×12
    Cable crunch3×15
    Tips
    Rest between sets60–90 sec
    Progressive overload+1 rep or small weight every 1–2 wks
    Low energy daysBump cals +150–200, don't push through
    WeekendsKeep lunch clean, flex on dinner