A Healthier You

Stronger, leaner, steadier — one day at a time

Today's meals

Day totals

Targets, not verdicts

Training

This week's shakes

Tap one to scale the recipe

Checklist

0 of 5

Streak

A day counts when all five are ticked

Timetable

Built around the morning gym slot

Before you sleep

Plan

13 weeks, 1 Oct – 31 Dec 2026

This week

Prep notes

What to do the night before

13-week arc

Where each week is heading

Food

Recipes, gravy bases and the Sunday shop

Batch two or three bases on Sunday. Fridge for 3–4 days, freeze the rest in flat portions.

Freeze later-week fish and gravy. Thaw fish overnight in the fridge. Dry rice weight is the measure that counts.

Train

Build the habit first, then the load

Week grid

Strength library

Setup, cue and how to progress

Cardio and belly fat

What actually moves the needle

You

Trends beat single weigh-ins

Latest weight

85.0

Target

75.0

Weight, kg

Waist, cm

Saved in this browser only. Nothing leaves the phone.

Entries

Most recent first

When to adjust

Use the 14-day average. Under 0.3 kg a week: trim 100–150 kcal a day or add 1,500–2,000 steps. Over 0.9 kg a week for two weeks with fatigue or real hunger: add 100–150 kcal a day.

Core rules

Starting brief

Why the plan is set up this way

Travel and eating out

Ingredient flags

Portion assumptions

What the calorie maths is based on

Medical note

LDL 171 mg/dL, vitamin D 16, B12 211 and azathioprine all need ongoing clinician follow-up. Don't change medication doses or timing on your own. This is a planning tool, not a substitute for your doctor or dietitian.

Sources

Liquid Glass

Drag left for clearer glass, right for more tint and opacity. The middle is the default.

ClearTinted

Turning on Reduce Transparency in iOS Accessibility settings overrides this and makes every surface solid.

Check-in prompts

The app asks about each item shortly after its time, using your phone's clock. Anything you've already ticked is skipped.

Add to Home Screen

In Safari, tap the Share button, then Add to Home Screen. It opens full screen with no browser chrome.

Everything is inside this one file, so it works with no signal — on a flight, in a gym basement, anywhere.

Checklists, saved weights and recipe scaling live in this browser's storage. Clearing website data erases them.