Muscle Growth Needs a Food Log and a Program in the Same App

The problem is two half-logs. You lift in one app. Dinner lives in another, or nowhere. Progressive overload without protein is a stall. A surplus you never photograph is just more rice. Option 1 is Khatwa. Photograph the plate. See calories and protein. Keep a guided home or gym program in the same free app. Ask the coach what is left after the session.

The two numbers that matter

Protein at about 1.6 g per kilogram. A small surplus or a small cut, not both in the same week by accident. Details: protein per day and recomp.