Dolphin Cut

checking storage…
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days to the water
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of the cut done
Trip date
Today is a…
7-day avg
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lb / week
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rides this wk
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Log today's intake

Today's checklist

Appearance

Reef and Iron are dark modes. Your pick is saved.

Coach

Closed-loop targets. The coach ignores device guesses and computes your true burn from what you ate vs. what the scale did.
Goal
Switch to Easy cut or Maintain after the trip — the coach keeps working with the same data, just a different deficit. That's the long game.
Current daily target
— kcal (normal day)
Long-ride days: +250. Rest days: −100. Protein stays 190g regardless — that number doesn't adapt, it's structural.

How it works

Each week the coach takes your average logged intake and your weight trend, and runs the physics backward: true burn = intake + (weekly loss × 500). Then it sets next week's target from your goal. Every device error, label error, and portion error cancels out, because the scale is the auditor. Changes are capped at 150 kcal per week so the system stays stable. It needs about two weeks of weigh-ins and intake logs before its first call — until then, ride the starting numbers.

Backup

Your safety net. Export occasionally, or use this to move data between the chat version and a published version.

Weight

Weigh every morning. Trust the 7-day average, not the daily noise.
total change
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projected @ trip
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Log

Training

Upper/Lower ×2 weekly. Log your top set so next week you know what to beat.
Peloton goal: 2 interval rides + 1 Zone-2 weekly, hard rides away from leg days. Shoulder rules: warm up, face pulls every upper day, landmine/neutral grip if anything grumbles.

Peloton

rides / wk
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min / wk
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cal / wk
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Ride calories are tracked for trends only — the Coach tab handles all calorie accounting from the scale. Never eat these back.

Meals

Targets, templates, swaps, and a builder that does the macro math.

Day builder

Swap guide

Swap within a column and the day barely moves. Swap across columns and the builder shows you the drift.
Lean proteins (≈ equal per 6 oz)chicken, white fish, shrimp, pork tenderloin, sirloin, tuna, lean ground beef
Fattier proteins (count the fat)salmon, eggs, ribeye — pull ~1 fat serving elsewhere
Starches (≈ 1 serving)1 cup rice ≈ medium potato ≈ 2 slices bread ≈ 1 cup pasta ≈ tortilla
Fruitsbanana ≈ apple ≈ 1½ cups berries
Fats (≈ 1 serving)1 tbsp PB ≈ ⅓ avocado ≈ 1 tbsp oil ≈ small handful nuts ≈ 1 oz cheese
Nearly freenon-starchy vegetables, broth soups, sugar-free drinks — eat liberally

Templates