HL

Health Log · health companion

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Readiness Green / Yellow / Red

Tap how you woke up — the session scales to it.

Fuel

Food tap what you ate

Workout

+ add exercise

Daily checklist

Morning log for

lb
hrs
min

Saved to this phone. Weight, sleep & cardio flow straight into the Trends charts.

Cloud sync offline

Syncs your log to a private data.json in GitHub, so Claude and Obsidian share one source of truth. The token is held server-side in Cloudflare (the GITHUB_TOKEN secret) — nothing sensitive lives on this device.

→ joshuajacobs800/health-log · data.json · server proxy

Export / backup manual fallback

Data lives on your phone (private). To give Claude access & git-back it: Copy Markdown → paste into chat, or into today's vault note.

Current targets boot phase

Calories~2,450
Protein~175 g
Protein / meal~40 g ×4
Fiber~30 g
Fermented2–3 / day
Sleep7–9 h
Cardio150 min/wk
Goal weight~175 lb

Boot phase (maintenance, healing) through ~2026-07-24, then cut to ~2,100 for fat loss.

The week boot overlay

MonUpper Push
TueLower (ankle-safe) + core
WedConditioning + core
ThuUpper Pull
FriUpper Mix
Sat / SunRest / active

Non-negotiables

  • Protein — the muscle-protector.
  • Lift — the muscle-builder (RPE 7–8, ~2 in reserve).
  • Sleep — the muscle-keeper. Fix it before the cut.
  • Fiber with protein — never a high-protein / low-fiber day.
  • Warm up — keep it; your knees & ankle need it.
  • Boot on, stop on ankle pain, elevate after.

Injury guardrails

Ankle (avulsion fracture): no load on the healing region; calves & balance return last.

ACL (both knees): open-chain OK but load smart — no heavy locked-out extension, slow eccentrics. Closed-chain (leg press, hip thrust, RDL) is the safe base.

Not medical advice — your PT/ortho overrides all of this.

Machines busy?

Each lower-day exercise shows a fallback under its name. Swap rules: keep it closed-chain, drive through the flat boot heel, never chase a locked-out knee. Match the planned rep range at RPE 7–8 and log it in the same slot.

  • Leg extension → wall sit or slow sit-to-stand (quads, no lockout).
  • Leg curl → light DB RDL or Swiss-ball curl (hamstrings).
  • Hip thrust → DB glute bridge on the floor.
  • Single-leg press → goblet box squat, right-leg bias.