Core Fitness | Client Portal

kcal

Today's Calories

Protein

of 150g

Carbs

of 200g

Fat

of 65g

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Patrick — Core Fitness

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My Food Diary

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Daily Tracking

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Steps

Target: 10,000

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Water

0ml

Target: 2,500ml

Daily Habits

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Fat Loss

My Targets

2000

Calories

150g

40%

Protein

200g

40%

Carbs

65g

40%

Fat

Weekly Weigh-In

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Your Guide

NUTRITION · FOOD · HELP · FAQS

📋 Nutrition ❓ Help & FAQs 🍳 Recipes

Your Daily Targets

2000

Calories

150g

30%

Protein

200g

40%

Carbs

65g

25%

Fat

GOAL

Fat Loss

My Approach

I don't give clients a rigid meal plan to follow. Plans only work for a few weeks before old habits return. Instead I give you a framework — the principles and food choices, and you decide what to eat within it. You take ownership of your diet and eat food you actually enjoy.

Every single meal must have a protein source. This is non-negotiable. Protein preserves muscle, keeps you full, and drives results more than any other macro.

Pad every meal with vegetables. They're nearly calorie-free, filling and great for recovery. Get variety — don't eat the same two veg every day.

Time your carbs around training. Within two hours of finishing a session, have a fast-acting carb alongside protein to refuel and recover properly.

Keep starchy carbs earlier in the day. Breakfast and lunch can include a small palm-sized portion of oats, rice, bread or pasta. Your evening meal should be lighter on starchy carbs — lead with protein and veg instead.

Good Food Sources

Protein

Chicken breastTurkeyEggsLean beefLean beef minceSalmonWhite fishTunaGreek yogurtCottage cheeseSkyrQuarkTofuBeansLentils

Carbohydrates

VegetablesFruitOatsBrown riceBasmati riceQuinoaSweet potatoWholemeal breadWholegrain pastaCouscous

Healthy Fats

AlmondsBrazil nutsWalnutsAvocadoOlive oilSalmonChia seedsFlaxseedsPumpkin seeds

Rules to Follow

💧

Drink 2 to 3 litres of water daily. Log it in the Daily tab.

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No sugary fizzy drinks, fruit juice or energy drinks.

🍺

Limit alcohol — ideally none. It stalls fat loss and wrecks recovery.

🍕

No takeaways or fast food.

🍫

Limit chocolate, biscuits, crisps and sweets. Greek yogurt with berries is a great alternative.

🍎

Maximum two portions of fruit per day. One on rest days. Berries are the best choice.

🧂

Limit salt. No added sugar, honey or syrups.

🚶

Walk more. An extra 30 minutes per day burns around 150 calories. Use the step tracker.

📋

Plan your meals for the week and write a shopping list.

Supplements

Food first, always. Get your calories and macros from real food before thinking about supplements. Once your diet is dialled in, these are worth considering:

🥛

Whey protein shake — useful around training if you struggle to hit your protein target. Max one per day.

💊

BCAAs — fewer calories than a shake. Good around training. Start with whey first.

☀️

Vitamin D3 — especially important through autumn and winter in the UK.

Help & FAQs

COMMON QUESTIONS FROM CLIENTS

How do I set up my profile?

Tap the Profile tab and check your details are correct — goal, calorie target, and macros. These are set by Patrick based on your initial assessment.

Where can I see my calorie and macro targets?

On your Home screen (the ring chart shows today's progress) and in your Profile tab under "Your Targets."

Can I change my own calorie targets?

No — your targets are set by Patrick. If you think they need adjusting, message him directly and he'll update them for you.

How do I log a meal?

Go to the Diary tab and tap the + button. You can search by name, scan a barcode, take a photo, or add food manually.

Which logging method should I use?

Use search for anything you eat regularly — it's the quickest once you know it works. Use barcode scan for packaged foods. Use photo analysis when you can't weigh or measure. Use manual entry as a last resort.

What if I can't find a food in the search?

Try a simpler search term (e.g. "chicken breast" instead of "grilled chicken fillet"). If it's still not there, use manual entry or the photo method to estimate.

How accurate is the photo analysis?

It's a close estimate — useful for meals where exact weighing isn't practical. For precision, search or scan where you can.

Do I need to log drinks?

Yes. Milk in coffee, protein shakes, juice, alcohol — all of it adds up. Log everything with calories.

I logged something by mistake. How do I remove it?

Tap the meal entry in your Diary to expand it, then tap the delete icon on the food item you want to remove.

Can I save a meal I eat regularly?

Yes — after logging a meal, use the Save Meal option to store it as a template. You can reload it in one tap next time.

What happens if I go over my calories?

Don't panic. One bad day won't undo your progress. Note what caused it and try to identify the pattern — was it a meal out, stress eating, poor planning? That's where the work is.

Do I need to hit my macros exactly?

Aim to be within 5–10% of your targets most days. Protein is the one to prioritise — calories and carbs are more flexible.

What if I'm not hungry and I'm under my calories?

Don't force extra food just to hit the number. If you're consistently well under target, let Patrick know.

Why is protein so important?

Protein preserves muscle when you're in a calorie deficit, keeps you fuller for longer, and has the highest thermic effect of all macros — meaning your body burns more calories just digesting it.

What are training and rest day calories?

If Patrick has set you two calorie targets, you'll eat more on the days you train and slightly less on rest days. Training days need extra fuel for performance and recovery. Rest days need less because your body isn't under the same demand.

Where is the training/rest day toggle?

It appears on your Home screen just below the date — but only if Patrick has set up two different calorie targets for you. If you don't see it, you're on a single target and don't need to worry about it.

How do I use it?

Each morning, tap the toggle to mark whether it's a Rest Day or a Training Day. Your calorie ring will update to show the right target. Default is Rest Day if you forget to tap it.

Does it affect what I log?

No — log your food exactly the same way regardless. The toggle only changes the target your calories are measured against. All your food entries stay the same.

What if I forget to set it?

It defaults to Rest Day. If you trained but forgot to switch it, your intake might look higher than your target — just remember to tap it next time. It won't affect your food data at all.

What is the Meal Library?

A collection of 120+ ready-made meals across breakfast, lunch, dinner and snacks — all high protein and designed for everyday supermarket ingredients. Browse by category or search by name. Tap any meal to see ingredients, method and macros, then log it straight to your diary.

How is the Meal Library different from Recipes?

Recipes (in the Recipes tab) are meals Patrick has personally created with photos and full coaching context. The Meal Library is a larger bank of everyday meal ideas built into the app. Both can be logged directly to your diary.

What are Example Days?

Full day meal plans built around your calorie and macro targets. They show you what a well-structured day of eating looks like — breakfast through to dinner and snacks. Use them when you're stuck for ideas or want a template to follow. You can log individual meals or the whole day at once.

What is the Meal Builder?

A recipe finder. Tell it what ingredients you have available and it will show you matching recipes from Patrick's collection. Great for days when you don't know what to cook and want to use up what's already in the fridge.

Where do I find these features?

All three are in your Guide tab — either as quick-access tiles at the top or as cards further down the page. Tap any of them to open the tool.

How do I use a recipe?

Open the Recipes tab, find a recipe, and tap "Log to Diary" to add it to today's meals in one tap.

Can I scale recipes to different portion sizes?

Yes — tap a recipe and use the serving size slider to adjust the portion before logging.

Where do the recipes come from?

All recipes are added by Patrick and are designed to fit the macro framework he uses with his clients.

What are the daily habits?

Your habits are set by Patrick — typically things like drinking enough water, completing a workout, hitting your steps, or logging your meals consistently. Tick them off on your Home screen each day.

Where do I log my water and steps?

In the Daily tab. Try to log these at the end of each day so the data builds up over time.

How often should I log my weight?

Once a week, same conditions — first thing in the morning, before eating or drinking, after the bathroom. Daily weigh-ins show too much normal fluctuation and can be discouraging.

The app isn't loading properly.

Try refreshing the page. If you're using it in the client portal, try opening it in a new browser tab.

I've been logged out. How do I get back in?

Enter your email and password on the login screen. If you've forgotten your password, use the "Forgot Password" link.

Who do I contact if something isn't working?

Message Patrick directly — he can fix account and profile issues from his end.

🍳

Meal Builder

Find recipes that work for you

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Use What I've Got

Pick ingredients from your fridge & cupboard — see matching recipes instantly

Foods I Like

Save your preferences and discover recipes tailored to your taste

📋

Example Days

See how a full day of eating could look

›

Based on your calorie and macro targets — a practical guide to structuring your day. Swap meals using the recipe tools.

📚

Meal Library

128 quick high-protein meals to browse & log

›

Filter by Goal

High protein, low carb, fat loss, muscle — filter to what fits your day

Log Instantly

See ingredients, method and macros — then log straight to your diary

Meal Ideas

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