DOJO
Martial Arts & Fitness Β· 11 Disciplines Β· All Levels
All Disciplines
DISCIPLINES
11 arts Β· Beginner to Advanced
CURRENT PHASE
Phase 1 β Foundation
Weeks 1β5
π΄
Rest Day
Muscles grow during recovery. Walk, stretch, hydrate. Back at it tomorrow.
Cardio first
Strength circuit
NUTRITION
Fuel your training right
Fat Loss Day
π
Breakfast β 7am
Eggs & Oats
~450 kcal Β· 32g protein Β· 45g carbs Β· 12g fat
3 whole eggs (scrambled)210 kcal50g oats with water180 kcal1 banana90 kcal
βοΈ Lunch β 1pm
Chicken Dal Rice
~550 kcal Β· 45g protein Β· 55g carbs Β· 10g fat
150g chicken breast (grilled)250 kcal100g cooked rice130 kcal1 cup dal150 kcalSalad (cucumber, tomato)30 kcal
π Dinner β 7pm
Paneer Sabzi + Roti
~480 kcal Β· 28g protein Β· 42g carbs Β· 18g fat
150g paneer (grilled)260 kcal2 small rotis160 kcalMixed sabzi80 kcal
β Avoid these
White rice in large portions Β· Fried snacks (samosa, pakora) Β· Cold drinks & juices Β· Biscuits & packaged food Β· Excess maida (white flour)
π₯ Fat Loss
Eat 300β500 calories below your maintenance. Protein is essential to preserve muscle while losing fat.
Eat 1.8β2.2g protein per kg of bodyweight daily
Reduce carbs β especially white rice and maida
Don't go below 1,200 kcal (women) / 1,500 kcal (men)
Drink 3+ litres of water daily β hunger is often thirst
Cardio 5β6x per week. Abs are revealed by fat loss, not crunches
Sleep 7β8 hours β cortisol from sleep deprivation stores belly fat
πͺ Muscle Gain
Eat 200β300 calories above maintenance. Without a surplus, muscle growth is severely limited.
Eat 1.6β2.0g protein per kg bodyweight
Carbs are your friend β fuel workouts and recovery
Eat every 3β4 hours β don't skip meals
Post-workout: protein + carbs within 30β60 mins
Progressive overload β increase reps/weight each week
Muscle is built during rest β prioritise sleep and recovery
β‘ Athletic Performance
For martial arts, you need power, endurance, and fast recovery. Food timing matters as much as quantity.
Pre-training (2hrs before): carbs + moderate protein, low fat
Post-training (within 45min): protein + fast carbs
Stay hydrated β even 2% dehydration kills performance
Creatine monohydrate (5g/day) β most studied supplement, proven
Iron + Vitamin D if you train indoors heavily
Avoid training fasted β martial arts needs energy available
RANKS
Your real belt progression per discipline
SETTINGS
Notifications & preferences
Push Notifications
πͺ
Daily Workout Reminder
Reminds you to complete today's workout
Remind me at
π
Lesson Reminder
Nudge to study a martial arts lesson
Remind me at
π₯
Streak Warning
Alert at 9pm if you haven't trained today
App Info
π₯
DOJO β Martial Arts & Fitness
Version 2.0 Β· 11 disciplines Β· 120+ lessons
ποΈ
Reset All Progress
This cannot be undone