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Current Goals - Primary goal: [e.g. "Gain 10 lbs by end of Q2 (145 → 155 lbs)"] - Secondary: [e.g. "Improve squat 1RM from 225 to 275"]
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# Fitness & Health Tracker ## Current Goals - Primary goal: [e.g. "Gain 10 lbs by end of Q2 (145 → 155 lbs)"] - Secondary: [e.g. "Improve squat 1RM from 225 to 275"] ## Targets - Calories: [e.g. 3,500 kcal/day] - Protein: [e.g. 160g/day minimum] - Training frequency: [e.g. 4x/week] ## File Structure ``` fitness/ ├── CLAUDE.md ← You are here ├── workout/ │ ├── program.md # Current training program with baselines │ ├── progress.md # PRs and bodyweight tracker │ ├── SESSION-LOG.md # Log every workout here (append, never delete) │ └── logs/ # One file per week for detailed notes ├── diet/ │ ├── meal-plan.md # Current meal plan and grocery list │ └── DAILY-LOG.md # Log every meal and day here └── reports/ # Weekly/monthly summaries Claude generates ``` ## Logging Rules ### Workouts — log to `workout/SESSION-LOG.md` Log immediately after each session. Format: ``` | DATE | Day N | Exercise | Weight | Sets | Reps (actual) | Notes | ``` - Record every set actually completed (not planned) - Note any exercise swaps and why - Include RPE (1–10) or energy level - Flag if you hit top of rep range (= time to add weight) ### Diet — log to `diet/DAILY-LOG.md` Log each meal as you eat it. Daily entry format: ``` ## YYYY-MM-DD | Meal | Food | Calories | Protein (g) | | ---- | ---- | -------- | ----------- | | ... | ... | ... | ... | **Day total: X kcal / Yg protein** ✅/❌ target ``` ## Progress Tracking - Update `workout/progress.md` whenever you hit a new PR - Weigh in weekly (same time, same conditions) and log to progress.md - Claude generates a weekly summary every Sunday if asked ## Analysis Rules - When asked "how am I doing?": compare recent logs to targets, flag missed sessions or under-eating days - Suggest weight increases when top of rep range is hit on all sets for 2 consecutive sessions - Never tell me to skip rest days or train more than the program calls for ## Program See `workout/program.md` for the current training block.
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Current Goals - Primary goal: [e.g. "Gain 10 lbs by end of Q2 (145 → 155 lbs)"] - Secondary: [e.g. "Improve squat 1RM from 225 to 275"]
# Fitness & Health Tracker ## Current Goals - Primary goal: [e.g. "Gain 10 lbs by end of Q2 (145 → 155 lbs)"] - Secondary: [e.g. "Improve squat 1RM from 225 to 275"] ## Targets - Calories: [e.g. 3,500 kcal/day] - Protein: [e.g. 160g/day minimum] - Training frequency: [e.g. 4x/week] ## File Structure ``` fitness/ ├── CLAUDE.md ← You are here ├── workout/ │ ├── program.md # Current training program with baselines │ ├── progress.md # PRs and bodyweight tracker │ ├── SESSION-LOG.md # Log every workout here (append, never delete) │ └── logs/ # One file per week for detailed notes ├── diet/ │ ├── meal-plan.md # Current meal plan and grocery list │ └── DAILY-LOG.md # Log every meal and day here └── reports/ # Weekly/monthly summaries Claude generates ``` ## Logging Rules ### Workouts — log to `workout/SESSION-LOG.md` Log immediately after each session. Format: ``` | DATE | Day N | Exercise | Weight | Sets | Reps (actual) | Notes | ``` - Record every set actually completed (not planned) - Note any exercise swaps and why - Include RPE (1–10) or energy level - Flag if you hit top of rep range (= time to add weight) ### Diet — log to `diet/DAILY-LOG.md` Log each meal as you eat it. Daily entry format: ``` ## YYYY-MM-DD | Meal | Food | Calories | Protein (g) | | ---- | ---- | -------- | ----------- | | ... | ... | ... | ... | **Day total: X kcal / Yg protein** ✅/❌ target ``` ## Progress Tracking - Update `workout/progress.md` whenever you hit a new PR - Weigh in weekly (same time, same conditions) and log to progress.md - Claude generates a weekly summary every Sunday if asked ## Analysis Rules - When asked "how am I doing?": compare recent logs to targets, flag missed sessions or under-eating days - Suggest weight increases when top of rep range is hit on all sets for 2 consecutive sessions - Never tell me to skip rest days or train more than the program calls for ## Program See `workout/program.md` for the current training block.