Insights / Health Journey

Healthier, one day at a time.

My food, my training, my progress. The daily record.

Started October 26, 2026

Djibril Diallo5′7″Height · 170 cm · Male

Starting weight211 lbStarting October 26, 2026

Weight-goal progress0.0%35 lb to goal

My birthday goal176 lbFebruary 12, 2027
35 lb · 16.6% below starting weight

Focus Fat loss + strengthLatest weigh-in 211 lb · Oct 26, 2026Starting BMI 33.0Journal Oct 26 – Apr 26

Weight lost0.0%

211 → 211 lb · 0 lb lost

Starting October 26, 2026

Body-fat % reduction—%

Baseline and follow-up not logged

Measured body-fat percentages

Waist reduction—%

Baseline and follow-up not logged

Waist circumference · inches

Why

I’ve long been conscious of my health and maintained a healthy balance. Since COVID, I’ve let some habits slip, and weight and cholesterol have crept up. This is a return to the basics: my ideal weight, lasting balance, and a stronger, more defined physique.

My overall approach

Whole foods, organic or grass-fed where practical, with fewer additives. Simple meals, minimal ingredients, and easy preparation. I’ll weigh portions, track calories, and keep my intake within a daily calorie budget.

What success looks like

Reaching and maintaining 176 lb, reducing body fat, and seeing more muscle definition. Success also means cholesterol readings back in a healthy range, confirmed through follow-up testing.

The daily journal

Choose a date. One day at a time.

Portion calculator

Estimate your calories

Choose a meal

442 Calories · estimated

Attiéké, prepared 80 g Chicken thigh, skinless 100 g Olive oil 5 g

Chicken protein: approximately 26 g

What’s included

Green pepper 60 g, red pepper 60 g, cucumber 100 g, onion 30 g and vinegar 15 g: 61 Calories combined. These portions stay fixed.

Weigh attiéké prepared and chicken cooked, boneless and skinless. Estimates use 160 Calories / 100 g attiéké, 209 Calories / 100 g chicken and 8.8 Calories / g olive oil. Use your package label when available; skin, marinade and extra oil change the total.

Portion preview only. Adjusting this tool does not add a meal to the journal.

October 26, 2026

Day 01

Monday, October 26

In progress

Training70 min

Weight211 lb

Calories / protein— incomplete

Water reported8.3 oz · shake only

Breakfast & dinner

Breakfast

Short flat white

Forager Brown Sugar creamer

View creamer ↗

Dinner

Attiéké, chicken thigh & vegetables · ~442 Calories

80 g prepared attiéké · 100 g cooked skinless chicken thigh

Green pepper 60 g · red pepper 60 g · cucumber 100 g · onion 30 g

Olive oil 5 g · vinegar 15 g

Reported shake & water

Shake

Truvani Vanilla Plant-Based Protein

1 scoop · 1.1 oz powder (about 31 g)

View / shop protein ↗

Water

Essentia Water

8.3 oz, mixed into the shake

View / shop water ↗

Movement

Upper-body resistance60 min

Jump rope10 min

Sample workout

Example only · not logged as completed.

Exercise	Sets	Reps	Load
Chest press	3	10	—
Seated row	3	12	—
Shoulder press	3	10	—
Treadmill walk	20 min

Today’s inspiration

What kept me going?

—

Meal plan & portions

Recipe 01

Salmon bowl

Cooked salmon: 250 g
Cooked brown rice: 200 g
Drained black beans: 1 cup
Vegetables: 300 g
Olive oil: 10 g
Avocado flesh: 60 g

Salt, paprika and garlic powder. Bake or air-fry salmon to 145°F. Microwave the rice and vegetables. Split the bowl if preferred.

Recipe 02

Chicken bowl

Cooked skinless chicken breast: 250 g
Cooked brown rice: 200 g
Drained black beans: 1 cup
Vegetables: 300 g
Olive oil: 10 g
Avocado flesh: 60 g

Salt, paprika and garlic powder. Bake or air-fry chicken to 165°F. Microwave the rice and vegetables. Split the bowl if preferred.

Recipe 03 · ~944 Calories

Charcoal-grilled filet mignon

Lean USDA Prime filet mignon Harris Teeter · cooked, cubed: 230 g
Goya Spanish Style Yellow Rice Mix Weighed after cooking: 200 g
Organicgirl baby spinach & arugula: 100 g
Organic cucumber Harris Teeter: 70 g
Organic tomatoes Harris Teeter: 60 g
Organic onion Harris Teeter: 30 g
Organic extra virgin olive oil Harris Teeter · total consumed: 12 g

Cube the filet mignon and grill over charcoal. Soy sauce, rice vinegar, garlic, lemon and seasonings in small amounts. Oil covers marinade and dressing. Shop Harris Teeter ↗

Calories are approximate. Rice uses a cooked-weight estimate; the dry mix label cannot be applied directly to cooked grams.

Recipe 04 · ~552 Calories

Filet mignon hoagie

Wawa hoagie roll: Reduced portion
Filet mignon cubes: —
Leafy greens: —
Cucumber: —
Onion: —
Burger sauce: —

Grilled filet mignon with greens, cucumber, onion and burger sauce in a reduced hoagie roll.

552 Calories is the recorded meal estimate. Individual ingredient weights have not been recorded.

Recipe 05 · ~880 Calories

Air-fried black sea bass & attiéké

Attiéké Prepared weight: 192 g
Black sea bass Cooked, bone-in weight: 201 g
Olive oil on fish: 1 tsp
Vegetable salad & dressing: 218 g
Onion: In salad
Tomato: In salad
Cucumber: In salad
Green pepper: In salad
Olive oil in salad Share of 2 tbsp in 292 g batch: ~1.49 tbsp
Vinegar Share of 1 tsp in 292 g batch: ~0.75 tsp

Rub fish with 1 tsp olive oil, season with salt and pepper, and air-fry. Serve with prepared attiéké and chopped vegetables dressed with olive oil and vinegar. No avocado.

Estimated 815–945 Calories; 880 used for tracking. Fish bones are included in the weighed portion. Individual vegetable weights were not recorded; dressing assumes an evenly mixed batch.

Meal 06 · ~1,230 Calories