Sunday mornings, pre-gym, fasted — same conditions every time so the trend actually means something.
The Week
Workout History
No sets logged yet — open an exercise and log your sets.
Open any exercise card and log each set (weight × reps) as you go — saved here permanently, one row per set. The checkmarks track today's progress — they now stick through reloads (and reels) and reset the next morning; the logged sets are saved permanently regardless.
Google Sheet sync (optional) — paste your Apps Script Web App URL (see README for the one-time setup). "End Workout" sends anything new to it automatically.
Plan Summary
Why every piece exists
Nutrition · Supplements · Recovery
Fuel
Daily Targets
That's a ~ kcal surplus over your TEE (). Weigh in every Sun morning before the gym. Gaining faster than ~0.75 lb/week after week 3 = you're adding fat, trim 150–200 kcal. Stalling 2 weeks = add 150.
Meal Structure
Total calories and protein decide body composition — meal count alone doesn't burn more fat or build more muscle. But at ~ kcal / g protein a day, 4–5 meals beats 2–3: easier to actually eat the volume without forcing it, and spreading protein into ~50 g doses roughly every 3–4 hours gives your muscles more separate windows to use it instead of one or two big boluses.
Stack
Macro Tracking
Food Log
Log a Meal
Snap it, type it, or both. It's saved right away (even offline) and counted once a day by the auto-fill — no need to message Claude.
Today vs Target
Add Food
Tap Add for one serving, or edit the number first for more/less.
Not in the list? Add it once, reuse it forever:
Logged Today
Meal History
Every day you've logged, newest first — tap a day to expand. Food days roll at time: anything eaten after midnight counts toward the previous day.