Lifeflow AI - Dashboard

Today: your priority actions

Focus on these 4 actions. No extra decisions needed.

20-minute adaptive workout
Meal target: protein + fiber at lunch
2-minute breathing reset
Sleep routine at 22:30

Daily completion

0% completed

Today's workout quick card

Generate your 7-day plan to see today's best session.

Cardio: not set yet.

Main focus area: not set yet.

Recovery score: --

Target lifts: --

Soreness check-in: --

Today's calories: --

Macros: --

Meals left today: --

Protein progress

Pre/Post-workout nutrition: --

Water reminder: --

Today's supplement checklist: --

Pre-workout recommendation: --

Recovery support: --

Do I really need this? --

Sleep quality score: --

Readiness to train: --

Today's recovery action: --

Today's mobility routine: --

Injury risk alert: --

Suggestion: --

Weekly overview

5day streak

78%consistency

+14%energy trend

+9%sleep quality

Coach chat

AI Hypertrophy Coach (Gym)

Science-based but practical weekly muscle-building plans. Main goal: hypertrophy. Secondary goals: strength, aesthetics, recomposition and weak-point improvement. Educational coaching only, not medical advice.

Training Areas

Muscle building Strength Fat loss Mobility / Stretching Cardio endurance Posture and pain prevention Recovery Hybrid fitness

Training type Training method / split Training method Goal Age group Experience Body area focus Muscle groups to prioritize (comma separated) Days per week Minutes per session Equipment Cardio preference Limitations / pain / stiffness Sleep / recovery (1-10) Sleep quality (1-10) Stress level (1-10) Preferred intensity

AI Nutrition Coach (Hypertrophy)

Personalized meal planning for muscle growth, lean bulk and recomposition. Whole-food focused, practical, flexible. Not medical advice.

Age Sex Height (cm) Weight (kg) Goal Training frequency / week Training time Activity level Food pattern Food preferences Budget Allergies/intolerances Appetite level Cooking ability Meals/day preferred Country / food culture

AI Supplements Coach (Evidence-Based)

Food, sleep and training first. Supplements second. We only prioritize practical supplements with stronger evidence. Not medical advice.

Main goal Training style Training time Sleep quality (1-10) Energy level (1-10) Diet quality (1-10) Appetite Age Weight (kg) Caffeine tolerance Budget Supplement mode

AI Recovery, Sleep and Injury Prevention Coach

Smart daily recovery guidance based on training load, soreness, stress, sleep and pain signals. Not medical advice.

Training frequency/week Training intensity Cardio volume Stress level (1-10) Sleep duration (hours) Sleep quality (1-10) Soreness level (1-10) Energy level (1-10) Pain/discomfort area Age Recovery habits quality (1-10) Work/life schedule Training time