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Goal completion · this week
Green = inside guide · amber = borderline · red = outside. Guides are general — your GP reads the real story.
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Targets: 90 kg · waist down · sleep 7.5–8h with solid deep · 10 000 steps ·
calories ≤ 2100 · strength 2×/week · alcohol under 4 units/week. General wellness guidance, not medical advice.