Shoulder : Waist ratio
– / 1.618
Measurements vs target
Countdown to June 2, 2027
0Days
0Hours
0Min
0Sec
Fasting 16:8
0%fasted
--:--:--
Eating window 12:00 PM – 8:00 PM
Protein today
0 / 195 g
Next workout
Cardio today
Daily non-negotiables
✓
Creatine 20 g
today
Protein 195 g · 16:8 fast · lateral-delt finisher every session
Choose day
1:30
auto-starts when you tick a set
Volume: 0 lb
Session history
Cardio · Garmin
Log measurements
Blank waist/shoulders/chest carry forward your previous value. Weight & body fat are optional.
Weight & body fat
Body fat %
Waist trend target 33.5 in
Ratio trend target 1.618
History
Targets (Adonis index · 6'3")
Lean waist 75 × 0.447 = 33.5 in · Shoulders 54.2 in · Chest 47 in · Ratio 1.618
0 / 195 g protein
Add food
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Foods
Fasting window
Daily stack
0 / 4 done
Morning · Pre-workout
Evening · Creatine
Evening · Creatine
Tick a phase when you've taken it. Syncs across devices; creatine is the same checkbox as on Home.
⚡ Electrolytes: ATH LYTES vs LMNT ›
Zero-sugar, high-sodium packets, per serving.
| ATH LYTES | LMNT | Edge | |
|---|---|---|---|
| Sodium | 1,000 mgpink Himalayan salt | 1,000 mgsodium chloride | Tie |
| Potassium | 310 mg | 200 mg | ATH |
| Magnesium | 105 mgglycinate | 60 mgmalate | ATH |
| Sweetener | Monk fruit | Steviaunflavored: none | Taste |
ATH LYTES · recovery pick More potassium and magnesium; glycinate form suits evenings and recovery; no stevia.
LMNT · daytime pick Magnesium malate for daytime energy, big flavor range, and an unflavored option for strict fasting windows.
🧬 How nitric oxide works ›
Nitric oxide (NO) is a signalling molecule that relaxes the smooth muscle in blood-vessel walls, so vessels widen and blood flow improves. The pre-workout phase supports that pathway:
- L-Citrulline → L-Arginine. Citrulline is converted to arginine in the kidneys, skipping most breakdown in the gut and liver.
- eNOS makes NO. The endothelial NO synthase enzyme turns arginine into nitric oxide; Pycnogenol may support this enzyme. Beet-root nitrates offer a second route.
- cGMP → vessels relax. NO raises cGMP, the vessel-wall muscle relaxes, and circulation increases.
Citrulline + Pycnogenol Building block plus enzyme support; studies typically run 2–4 weeks of consistent use.
Magnesium + Ashwagandha Evening wind-down for stress, sleep and recovery.
Not medical advice. Check with your doctor before starting supplements, especially if you take blood-pressure, heart or other prescription medications. Doses shown are common label amounts.
Cloud sync
Not connected
Connecting merges this phone's data with the cloud copy — nothing is overwritten. The passphrase is saved on this phone only after it's verified.
Syncs on open, when you return to the app, every 45 s, and after every change. Works offline — changes upload when you're back online.
Backup
All data lives on this device (localStorage). Export regularly to keep a backup.
Adonis Tracker · built for Greg Oravec