PearFit

Dashboard

His name

Her name

Start date

His plan

Full body + abs focus · tap an exercise for a demo, tap Start for a guided timed session.

Her plan

Glutes → legs → abs → toning · tap an exercise for a demo, tap Start for a guided timed session.

Meals & weekly prep

A different guided prep each week. Tap a step to tick it; tap a ⏱ to run it.

🎯 Daily macro targets

Him — muscle build + fat loss

2000

kcal

160g

protein

200g

carbs

60g

fat

Meal	kcal	P	C	F
Breakfast	450	30	55	12
Lunch	550	45	55	16
Snack	200	20	15	8
Dinner	600	50	55	20
Post-workout	200	15	20	4
Total	2000	160	200	60

Her — glute build + fat loss

1700

kcal

130g

protein

170g

carbs

50g

fat

Meal	kcal	P	C	F
Breakfast	380	25	45	10
Lunch	480	38	48	14
Snack	170	16	13	6
Dinner	500	40	48	16
Post-workout	170	11	16	4
Total	1700	130	170	50

P / C / F = grams of protein / carbs / fat. Same meals for both — she just eats smaller portions. These are starting targets; re-assess after week 2 based on your weigh-ins and how you feel.

👩‍🍳 This week's meal prep

🍽️ Daily meal template (repeats all week)

Breakfast · ~450 / 380 kcal

Greek yogurt power bowl

Yogurt + oats + banana + honey + chia. 3 min.

His250 g Greek yogurt · 50 g oats · 1 banana · 1 tbsp honey · 1 tbsp chiaHer200 g Greek yogurt · 40 g oats · 1 small banana · 1 tbsp chia

Lunch · ~550 / 480 kcal

Prepped protein bowl

Your Sunday-prepped protein + carb + veg.

His170 g chicken · 200 g cooked rice · 1½ cups veg · 1 tsp olive oilHer140 g chicken · 150 g cooked rice · 1½ cups veg · 1 tsp olive oil

Snack · ~200 / 170 kcal

Protein + fruit

Hard-boiled eggs + fruit.

His2–3 boiled eggs · 1 apple (or 20 g almonds)Her2 boiled eggs · 1 apple

Dinner · ~600 / 500 kcal

Lean protein + greens

Fish / chicken / stir-fry + the week's veg.

His200 g salmon/chicken · 200 g sweet potato or rice · big salad · 1 tsp oilHer160 g protein · 150 g sweet potato or rice · big salad · 1 tsp oil

Post-workout · ~200 / 170 kcal

Protein shake (optional)

After intense sessions.

His1 scoop protein · 1 banana · 250 ml milkHer1 scoop protein · ½ banana · 200 ml milk (skip on rest days)

Portions are approximate starting points to hit the per-meal macros above. Weekend gym days: add a carb portion + an egg breakfast for training fuel.

Guide & tips

Everything you need to make this month count.

📈 Progression across 4 weeks

Week 1 — FoundationLearn form, build the habit

Week 2 — BuildAdd reps, reduce rest

Week 3 — IntensifyHigher volume, harder moves

Week 4 — Peak + deloadBest week, then 3-day deload

👟 Daily steps — 10,000 goal

Log steps on the dashboard each evening (read them off your phone's health app)
Quick wins: a 20-min walk ≈ 2,000 steps; park further; take the stairs
A post-dinner walk together is the easiest way to close the ring

✅ General rules

Drink at least 2.5 L water daily — more on gym days
Sleep 7–8 hours — muscle is built during sleep
Wednesday is your built-in rest day
Warm-up & cool-down are built into every guided session
Missed a day? Don't double up — just resume
Progress photos + weigh-in every Sunday morning

🏋️ Gym day focus (Sat & Sun)

Him — Sat

Push day

Bench, shoulder press, tricep pushdowns, flyes, core

Him — Sun

Pull day

Lat pulldown, row, curls, face pulls, cable crunches

Her — Sat

Glute & leg machines

Hip thrust, leg press, kickbacks, RDL, leg curl

Her — Sun

Upper + abs

Pulldown, row, shoulder press, ab machine, woodchops

💊 Supplements (optional)

Creatine monohydrate 5 g/day
Whey protein if you miss your protein target
Vitamin D3 — Ontario winters
Magnesium glycinate at night for sleep

🔗 Live sync & getting a shareable link

Want one link you both open that saves everything to the cloud? Open the 📡 button → it walks you through it. Short version:

Create a free Firebase database (📡 → Create it → follow the 5 steps) — this is what saves your data.
Publish the page to get a link. Easiest: go to app.netlify.com/drop and drag this HTML file in — you instantly get a public URL.
On that live URL, connect sync once, then tap Copy shareable link and send it to her. Opening that link auto-connects her — you'll both log to the same saved data. ✅