1 month
$300 total
Build your starting structure and learn how to use it.
- Personalized nutrition and training
- Progress review and accountability
- Coach adjustments
FOOD & FUEL
Nutrition
Daily targets and your food diary.
Today's intake
0 / 0 kcal
P 0 / 0 gC 0 / 0 gF 0 / 0 g
Protein
Carbs
Fat
Today’s logged totals compared with your editable daily targets. The colors show calories from protein, carbohydrate and fat; gray shows logged calories without macro details.
Choose a food
Pick from 150 foods, including Kenyan dishes, then enter the preparation and grams you ate.
Choose from the food options below, then select preparation and enter the grams you ate.
References: USDA FoodData Central and Kenya Food Composition Tables 2018, per 100 g. Prepared dishes already include their recipe ingredients and oil; add oil only if your portion had extra. Recipes vary.
Manual or packaged food
For a packaged food or drink, enter the calories and macros printed on its label for the amount you had. For an unlisted meal, enter its protein, carbs and fat to estimate calories.
Today's food
Daily macro targets
An editable starting point.
Starting targets: fat loss uses 2.0 g protein/kg; other goals use 1.6 g/kg, with at least 100 g protein. Fat starts near 25% of calories, with a 60 g Zeno coaching floor; carbs fill the remainder. Calories use Mifflin–St Jeor resting energy multiplied by an activity estimate, with the selected pace setting a starting calorie adjustment. If protein and fat do not fit, the calorie estimate is raised to accommodate them. The 60 g floor is not a universal clinical requirement. Equation · Protein and weight loss · Dietary fat. The weekly rate calculation is a rough starting heuristic, not a prediction; metabolism and weight change adapt. Why weight change differs. Targets are estimates for generally healthy adults and can be edited with your coach.
YOUR TRAINING
Today’s workout
Follow your session, log each set and rest before the next one.
Your session
00:00 elapsed
REST BETWEEN SETS02:30Save a set to start suggested rest.
View the rest of the week
Edit training template
Choose a split, then swap exercises within their muscle target and movement type. Your demo video links stay editable.
Updating the split replaces the current template. Exercise swaps within a day are saved with “Save template changes.”
Exercise library · Muscle target and movement type remain tied to the exercise catalogue. Add your own HTTPS demo links as you film them.
Today’s logged sets
Log a session completed earlier
MOVE & RECORD
Cardio
Choose an activity and log the session.
Cardio
Choose an activity and enter its duration and settings.
OPTIONAL CARDIO TIMER00:00Start, pause and finish here, then review the numbers below before saving.
Recent cardio
Daily steps from a watch or app
Copy one day’s totals from your chosen source. Use the same source consistently. Daily active calories may already include the cardio sessions above, so they are displayed separately.
One entry per day. Saving again replaces that date’s entry. Daily watch calories are reference values and are not added to the site’s cardio or strength calorie totals.
WEEK BY WEEK
Progress
See what you logged and how your lifts are moving.
Body measurements
Log weight under similar conditions and waist at the same point each time. Weekly averages reduce day-to-day noise.
Sleep & recovery
Record one check-in per day. Energy and recovery are your own ratings from 1 (low) to 5 (high).
Training and cardio trends
Estimated energy balance
Recorded food versus a baseline and logged active exercise. Missing food or activity makes the estimate incomplete.
Baseline = Mifflin–St Jeor resting estimate × 1.2; logged cardio and strength active calories are added. This differs from your activity-adjusted nutrition target. Never add exercise calories to that target a second time. Short-term weight change does not verify this calculation. NIDDK weight planner.
Progressive overload
The latest two logs for each exercise are compared by load and reps. Read the actual sets before changing your plan.
When progress slows
Check your consistency, technique, sleep and food. Keep logging comparable sessions. Persistent pain or new symptoms need individual assessment.
BODY LAB LESSONS
Learn your body
Explore training, anatomy, nutrition and prevention. Read one topic at a time and revisit it as you train.
Search the lessons written for Zeno Coaching Lab. This is a lesson finder, not an AI medical assessment.
These lessons are general education. If you have diabetes, symptoms, an injury or another chronic condition, review your own plan with a health professional.
Contact a health professionalPRIVATE COACH VIEW
Members and progress
See each member’s goals and recent logs. Only your coach account can open this view.
Member list
—Approve a signup for the active roster. Remove from list archives the member and blocks access while keeping records; you can restore them later. These are manual settings, not payment verification.
Learn videos
Add your own lesson or anatomy demo link. It appears in the selected lesson for members after saving.