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Sunday Weekly Review

Three honest questions. Write them — don't just think them.

Question 1
What was my ONE win this week?
Question 2
Which habit did I break, and honestly why?
Question 3
What ONE thing changes next week?
Your Personal Operating System

Build the man you know you can be

Every log reflects everywhere. Your transformation, tracked in real time.
262
Cholesterol mg/dL
0.0
KM today
76.8
Weight kg
0
Day streak
AI Health Analyzer
What your body is telling you right now
Based on your lab results (Dec 14, 2025), current weight 76.8 kg, waist 35–37", and daily habit data.
🧠
Analyzing your data...
Body transformation simulation
Your body — driven by your real data
Day 0 of 90
Enter your data to start the simulation
Right now
76.8 kg
→
Day 90 target
72 kg
Log your weight and treadmill data to see your transformation progress.
76.8 kg
Current
0.0 km
Total walked
72 kg
Target
90-day progress targets
How close are you?
Calculating...
⚖️
Weight — 76.8 kg → 72 kg (4.8 kg to lose)
76.8 kg now72 kg target
0%
🏃
Daily walk — 2 KM every morning
0 km today2 km target
0%
🔥
Habit streak — 90 days of discipline
0 days90 days
0%
📏
Waist — 36" average → 32" target
36" now (est.)32" target
0%
Universal log — reflects everywhere instantly
Weight (kg)
Last: 76.8 kg
Treadmill (km)
Today: 0.0 km
Mark habit done
0
Score today
0
Day streak
0.0
KM today
76.8
Weight kg
Today's score
0/10
0/10
Start your day strong.
Today's missions
Daily Disciplines

Your 10 habits

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Today
This week
● Complete (8+)◐ Partial (4–7)○ Missed
Asiri Laboratories — Dec 14, 2025

Your lab results

Age 30. These numbers are reversible. 90 days.

Asiri Laboratories — Confidential Report

Patient: Mr. A M Dilshan · Age: 30 · Date: 14/12/2025 · Ref: 01 6048

Lipid Profile
Total Cholesterol
262.6
HIGH
LDL (bad)
199.3
HIGH
HDL (good)
35.2
LOW
Triglycerides
140.7
OK
Chol/HDL ratio
7.4
HIGH
Liver & Metabolic
ALT (liver enzyme)
84.7
2× HIGH
AST
35.3
OK
Fasting glucose
95.9
OK
Post-meal glucose
79.3
OK
TSH (thyroid)
0.96
OK
Creatinine (kidney)
0.76
OK
🩸
262.6
Total Cholesterol
<200 target
HIGH
⚠️
199.3
LDL Bad
<130 target
HIGH
📉
35.2
HDL Good
>50 target
LOW
🫀
84.7
ALT Liver
<40 normal
URGENT
Findings & action plan
ALT 84.7 — Liver under stress (MOST URGENT)
2× the upper limit. Fatty liver from high-carb diet. Fix: no rice at night, no fried food daily, walk every morning. This reverses in 4–8 weeks.
LDL 199.3 — Cardiovascular risk at 30
Target under 130. Cut coconut milk daily, no fried food. Add oats, omega-3 fish, daily walking.
Chol/HDL ratio 7.4 — Target under 5
Neck patches (Acanthosis Nigricans) = visible insulin resistance. Reverses in 8–12 weeks with consistent diet change.
HDL 35.2 — Barely at floor
Raise with daily walking, raw groundnuts, omega-3 fish. Target over 50 by March 2026.
Blood sugar — Normal
Fasting 95.9, post-meal 79.3. Clean. But insulin resistance signals mean the window is NOW.
Kidney, thyroid — All clear
eGFR >90, TSH 0.96, creatinine 0.76. Focus only on liver and cholesterol.
Cholesterol breakdown
Total chol.
262.6
<200
LDL (bad)
199.3
<130
HDL (good)
35.2
>50
Triglycerides
140.7
<150
ALT (liver)
84.7
<40
90-day targets — retest March 2026
Total chol.
~200
from 262
LDL
~150
from 199
HDL
~48
from 35
Weight
72 kg
from 76.8
No medication needed if you follow the plan. Your body is 30 — it responds fast.
LKR 10,000/month · Low-carb · Kesbewa

Your meal plan

Built for your cholesterol, your budget, your culture.
Monthly budget — LKR 10,000
Eggs — 60 × LKR 25
1,500
Fish — 8×/month
2,400
Chicken — 4×/month
800
Vegetables + leaves
1,500
Fruits (papaya, banana, guava)
1,200
Dhal, oats, groundnuts
900
Rice (lunch only)
600
Tea, milk, misc.
800
TotalLKR 9,700
6 food rules
01
No rice at night. Night rice = insulin spike + liver stress. Rule #1.
02
Protein first at every meal. Eggs, fish, or dhal before anything else.
03
No fried food >2× per week. Isso vadai, cutlets destroying your LDL.
04
Two eggs every morning. Eggs raise HDL. Science saying eggs are bad is outdated.
05
Max 1 sugar tea per day. Each sugar tea is a hidden insulin spike.
06
2L water before 2 PM. You are chronically dehydrated.
Daily meal schedule
06:30
500ml water + plain tea
Immediate hydration. One cup tea, minimal sugar.
near zero carb
07:30
2 boiled eggs + jak or 1 slice wholegrain bread
Eggs are your cholesterol fighters.
14g protein10g fat15g carb
10:30
Raw groundnuts or banana
Groundnuts raise HDL. Banana fine in the morning only.
6g protein8g fat
13:00
¾ cup rice + fish curry + 2 vegetable sides
Your ONE carb meal. Not a bowl. Fish (paraw, kelawalla, tuna). Add mukunuwenna, pumpkin, or drumstick.
25g protein8g fat45g carb
16:00
Papaya, watermelon or guava
High fibre, low GI, good for liver.
20g carblow GI
19:30
NO RICE — protein + vegetables only
Grilled chicken + salad / dhal + 1 roti / omelette + veg / tuna + cucumber. This rule reverses your ALT in 4 weeks.
30g protein10g fat<10g carb
21:30
Optional — 1 glass plain milk
If hungry. No Milo or Horlicks.
8g protein
Food reference
Always eat
  • Paraw / Kelawalla fish
  • Eggs (2/day)
  • Raw groundnuts
  • Oats
  • Mukunuwenna leaves
  • Drumstick
  • Papaya / Guava
  • Plain dhal
Limit / Avoid
  • Rice at night
  • Fried food daily
  • Coconut milk daily
  • Sugar tea >1×
  • Sausages
  • Soft drinks
  • Short eats
  • Instant noodles
2 KM daily · Every morning · Before 8 AM

Your treadmill

The single most impactful habit for your HDL and belly fat.
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KM today — target 2.0
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📈
HDL +13
At 90 days
35 → 48 mg/dL
⚖️
−4.8 kg
Weight loss
76.8 → 72 kg
⚡
Week 3
Energy boost
Visible by week 3
6:30 AM — 11:00 PM

Your daily system

The schedule that builds the man you want to become.
06:30
Wake up
Non-negotiable. 500ml water. No messages for 30 mins.
health
06:45
Treadmill 2 KM
20–25 mins. Raises HDL and burns visceral fat. Log in Treadmill tab.
health
07:15
Shower + breakfast
2 boiled eggs. One slice bread or jak. Maximum one cup tea.
health
07:45
Plan Power 3 tasks
15 mins. Write 3 tasks: iDeacade, brand content, NFC.
business
08:00
Deep work — iDeacade
Phone face down. AC on. No interruptions.
business
10:00
Content creation
1–2 videos. CapCut edit. Post TikTok + Facebook Reels.
brand
11:00
Calls + emails
Student queries, lead follow-ups, LinkedIn post.
business
13:00
Lunch
¾ cup rice + fish + 2 vegetables. Eat slowly. Screen off.
health
14:00
Admin block
Finance tracking, Notion, Substack writing.
business
16:00
Break — fruit + rest
Papaya or guava. 20 mins eyes off screen. Not YouTube.
health
17:00
Family time — fully present
30 mins with your kids. Phone away.
family
17:30
Time with your wife
Ask how her day was. Actually listen. 15 minutes real.
family
19:30
Dinner — no rice
Protein + vegetables only. Grilled chicken or tuna or omelette.
health
21:00
Wind down — screens off
No YouTube. No scrolling. Read or walk.
rest
21:30
Write tomorrow's Power 3
5 minutes. Notebook or Notion. Phone in living room.
business
23:00
Sleep — hard stop
Dark room. No screen. Liver detoxes 11 PM–1 AM.
rest
Track. Reflect. Improve.

Weekly progress

Your week at a glance.
This week
● Complete (8+)◐ Partial (4–7)○ Missed
Weight history
No data.
KM history
No data.
90-day milestones
DAY 30
Wake routine locked. 2 KM daily. Night rice gone. Down 1.5 kg. Mini course launched.
DAY 60
Energy better. Neck patches fading. Down 3 kg. 2,000 brand followers. Ishara course live.
DAY 90
Retest at Asiri. LDL under 160. Down 4.8 kg. iDeacade hitting 3M/month.
DAY 180
New man. New numbers. GP5 paid by business. 5,000+ followers.

Sunday review — 3 questions

Every Sunday night. Write the answers down — in this app. Not just in your head. The act of writing forces honesty.