This week's meals 🍽️
Five eating windows a day — small and frequent is the Ozempic way (it keeps nausea down and protein steady). Every card tells you exactly what and how much to eat. Tap a card for ingredients and steps. Today is highlighted automatically.
0 / 5 meals checked off today
🖐 Hand guide: protein = your palm · carbs = your fist · vegetables = two fists · fats = your thumb. Days land ~1,800–1,900 cal because appetite is suppressed early on — that's fine. Never under 80 g protein each; need the full 2,000? Add a grain serving or a drizzle of olive oil.
Semaglutide once weekly + DASH 2,000 cal, together. Nausea peaks early — the toolkit has both your backs.
🧑 You
Lv 1 · Rookie👩 Your wife
Lv 1 · Rookie🏆 This week's leaderboard
—XP is earned by logging water 💧, hitting protein 🥩, gym sessions 🏋️, sleep 😴, weigh-ins ⚖️ and symptom notes 📓. Winner picks Friday's movie. 🍿
Daily check-in ✅
Two columns, two people, one habit. Counters reset each morning automatically — history feeds the Versus tab.
Versus ⚔️
Same medication, two bodies — here's how the week is really going for each of you. Friendly competition encouraged.
Weekly XP race
XP earned per day this week.
Stat tug-of-war
⚖️ Weight race
Both trends on one chart — logged points only.
🦠 Symptom overlap · last 7 days
🤝 Shared experience
🎖️ Your badges
🎖️ Her badges
Gym guide 💪
How to build — not just keep — muscle while Ozempic takes the weight off. Every exercise has a ▶ form video, and the video library below covers the rest. Consistency beats intensity.
Without resistance training, 25–40% of the weight lost on semaglutide can be lean mass — muscle and bone. The fix is simple and proven:
Any 3 days work as long as there's a rest day between.
Workout A · push emphasis
5-min brisk walk warm-up first. ~35–40 min total. ▶ tap any exercise to watch its form video.
| Exercise | Sets × reps | Rest | Form cue |
|---|---|---|---|
| Goblet squat | 3 × 8–12 | 90 s | hold dumbbell at chest, sit between your heels, chest tall |
| Dumbbell bench press | 3 × 8–12 | 90 s | shoulder blades pinched, feet planted, lower slowly |
| Seated cable / band row | 3 × 10–12 | 60 s | pull elbows past your ribs, squeeze shoulder blades |
| Dumbbell overhead press | 2 × 10–12 | 60 s | ribs down, don't arch your lower back |
| Plank | 3 × 30–45 s | 45 s | glutes tight, body in one straight line |
Workout B · pull emphasis
Same warm-up. Alternate A and B across your 3 days. ▶ tap any exercise to watch its form video.
| Exercise | Sets × reps | Rest | Form cue |
|---|---|---|---|
| Dumbbell Romanian deadlift | 3 × 8–10 | 90 s | hips back, flat back, feel the hamstring stretch |
| Lat pulldown / assisted pull-up | 3 × 8–12 | 60 s | chest up, pull elbows down to your sides |
| Step-up or split squat | 3 × 8–10 /leg | 60 s | drive through the front heel, knee tracks toes |
| Push-ups (knees ok) | 3 × as many | 60 s | elbows ~45°, full range, no sagging hips |
| Dead bug | 3 × 10 /side | 45 s | lower back pressed to the floor the whole time |
📺 Video library
Opens YouTube in a new tab · curated tutorial searches- Pick a weight you can lift for the bottom of the rep rangee.g. goblet squat with a weight you can do for 8 clean reps
- Keep it until you hit the top of the range in every setall 3 sets × 12 reps → you've "graduated" that weight
- Then add weight: ~2 kg upper body, ~4 kg lower bodyyou'll drop back to the bottom of the rep range — that's the loop
- Stay at RPE ≤ 8 for the first 8 weeksfinish sets with ~2 reps left in the tank; grindy reps build injury, not muscle
- Best days: usually 2–4 days after the injectionappetite and energy are back — schedule the hard session there
- Nausea day? Do the minimum effective doseone set per exercise, lighter load — showing up keeps the habit alive
- Protein within ~2 h after training20–40 g: Greek yogurt, chicken, or a shake if solids feel heavy
- Hydrate: ~500 ml before, sips duringdizziness = stop, sit, sip. Low intake + hard effort is the usual cause
- Barely eating? Have a banana or toast 30–60 min beforetraining truly fasted can leave you faint on a GLP-1
- Injection day training is finejust keep it moderate; listen to how you feel the first hour
✅ Log today's session · +15 XP
—This also ticks today's box in the Daily check-in strength tracker — one log, both places.
Weight & BMI ⚖️
Weigh once a week, same scale, same time of day. The trend is the truth; any single morning is noise.
🧑 You
5′ 6″ · 66 in👩 Your wife
5′ 4″ · 64 inSymptom journal 📓
Log who felt what, then compare: same side effect hitting both of you, or only one? Valuable info for your prescriber.
Avg severity · 7 days
Entries
Injection & storage 💉
Two pens, two people, one routine. Tap the site each of you used — the app always suggests the next rotation.
🧑 You — tap today's site
👩 Your wife — tap today's site
Pick your joint injection day — same day keeps the routine simple.
Shopping list 🛒
One list for the household — quantities cover both of you for the week's meal plan.
Toolkit & safety 🧰
Nausea playbook, why DASH + Ozempic work together, storage rules, red flags, and the questions everyone asks.
🚨 Call your doctor now if
- Severe stomach pain radiating to the backwith or without vomiting — possible pancreatitis
- Can't keep fluids downdehydration can injure kidneys fast
- Dizziness, dark urine, racing heartdehydration signs
- Shakiness, sweating, confusionlow blood sugar — fast-acting sugar first, then call
- Face/throat swelling, trouble breathingallergic reaction → emergency services
💊 Storage & the manageable stuff
- In-use pens (yours + hers)room temp 2–30 °C or fridge · 56 days from first use
- Spare pensfridge 2–8 °C until first use · liquid must be clear
- Nausea, burping, refluxpeaks weeks 1–3 of each dose · use the playbook above
- Constipationwater + DASH fiber; prunes or kiwi before meds