Peak

Train Targets

kcal

Fiberg

Waterml

Namg

kcal

Protein

Carbs

Fat

Fiber

💤 Rest day

Raw → Cooked Conversion

Weigh ingredients dry/raw · use ratios to estimate cooked weight

▾

Grains & Starches

Food	Raw → Cooked	Ratio	Example
White Rice	×2.7	1g dry = 2.7g cooked	52g dry → ~140g cooked
Brown Rice	×2.5	1g dry = 2.5g cooked	50g dry → ~125g cooked
Oats	×2.0	1g dry = 2.0g cooked	70g dry → ~140g cooked
Cream of Rice	×3.5	1g dry = 3.5g cooked	65g dry → ~228g cooked
Pasta (white)	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked
Quinoa	×2.8	1g dry = 2.8g cooked	75g dry → ~210g cooked
White Potato	×0.9	1g raw = ~0.9g cooked	170g raw → ~153g cooked
Sweet Potato	×0.9	1g raw = ~0.9g cooked	175g raw → ~158g cooked

Legumes

Food	Dry → Cooked	Ratio	Example
Lentils	×2.5	1g dry = 2.5g cooked	80g dry → ~200g cooked
Chickpeas	×2.4	1g dry = 2.4g cooked	80g dry → ~192g cooked
Black Beans	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked
Kidney Beans	×2.3	1g dry = 2.3g cooked	80g dry → ~184g cooked

Proteins (raw → cooked weight loss)

Food	Raw → Cooked	Ratio	Example
Chicken Breast	×0.75	1g raw = ~0.75g cooked	200g raw → ~150g cooked
Chicken Thigh	×0.78	1g raw = ~0.78g cooked	200g raw → ~156g cooked
Beef / Red Meat	×0.75	1g raw = ~0.75g cooked	190g raw → ~143g cooked
Turkey Breast	×0.77	1g raw = ~0.77g cooked	200g raw → ~154g cooked
Salmon	×0.80	1g raw = ~0.80g cooked	150g raw → ~120g cooked
Pangasius / Cod	×0.78	1g raw = ~0.78g cooked	250g raw → ~195g cooked
Shrimp	×0.80	1g raw = ~0.80g cooked	200g raw → ~160g cooked
Whole Eggs	×0.88	1g raw = ~0.88g cooked	120g raw → ~106g cooked

⚠ All macros and calories in this app are calculated from raw/dry weights. Ratios above are for visual reference only.

👤 Client

🍽 Meals

🏋 Training

📓 Tracker

📅 Timeline

🏆 Peak Week

💊 Protocol

⚠ Meal Timing

There is a reason for everything. Meal timing matters. Go ahead — but remember: there is such a thing as too much freedom! 😄

Getting Started

Everything you need to know to get the most out of Peak.

Add Peak to your homescreen — works like a real app

No download needed. Add Peak directly to your phone's homescreen and it opens full-screen, just like a native app — no browser bar, no app store.

iPhone / iPad (Safari): tap the Share button at the bottom of Safari, then Add to Home Screen.
Android (Chrome): tap Install above, or open the ⋮ menu and choose Install app.

Bonus: your plan syncs across every device — phone, tablet, laptop — instantly.

Peak Trainer

Training Days / Week

Mesocycle Week (W0 = peak week — reduced volume, higher RPE)

Training Age

Periodization

DUP Wave-load variety each week — suits most goals BLOCK Phase-focused 9-week run — best near a competition

Goal

Exercise variety

More variety spreads a muscle's work across more movements at fewer sets each; focused keeps fewer movements with more sets each (clearer progression signal). Default follows your training age.

Competition Date (optional — enables backward planning)

Equipment

Machine Brand (optional — defaults to generic if blank)

Weak Points (pushed toward MRV)

Injuries / Avoid (excluded from programme)

End Session

Confirm how long you trained. Adjust if you forgot to stop the timer.

Duration

min

Joint & tendon discomfort (expand if any joints bothered you)

Rate pain in or around the joint or tendon — sharp, achy, or pinching — not normal muscle soreness (e.g. lower-back joint pain after deadlifts, not erector tightness). (0 = none, 10 = severe)

0 — Fine4 — Mild7 — Threshold10 — Severe

Welcome to Peak

Getting Started

Turn precision into results.