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Each code unlocks the matching tool and a short bonus section with context, common traps and practical hints. No account, no subscription, no app. Your entries stay in this browser.
11 practical tools
Tap an unlocked card to reopen its tool. The codes are printed in the relevant chapters of AFTER THE SHOT.
Maintenance range
Define your green, yellow and red zones.
Weight trend
Smooth daily noise and see the direction.
Protein planner
Calculate a pragmatic planning range.
7-day review
A short troubleshooting mode when something shifts.
Food-noise check
Save a personal comparison value.
Trigger map
Observe emotional eating patterns.
Doctor page
Prepare one compact page for an appointment.
90-day plan
Structure the first twelve weeks.
Strength start
Two simple full-body sessions.
Meal builder
Reduce decisions without rigid recipes.
When the trend rises
A calm escalation plan instead of a crash diet.
Your maintenance range
Start with your actual stable maintenance weight, not an ideal BMI number.
Turn daily weight into a real trend
Enter one value per line. You may also enter a date and weight separated by a semicolon, for example 10/03/2026; 80.4.
Pragmatic protein planner
The 7-day review
Calories are optional. You can use the table with weight, steps, hunger and food noise only.
| Date | Weight | Steps | Training | Hunger 0–10 | Food noise 0–10 | kcal optional |
|---|
Observe food noise
Think about the last week. 0 means “not at all”; 4 means “very often / very strongly.”
The two-week trigger map
One page for your medical appointment
Your 90-day plan
0/12 weeks marked
Checks and notes are stored only in this browser.
Two sessions, no fitness religion
A simple entry point for healthy adults. Pain, injury or relevant limitations should be assessed individually first.
Session A — Gym
- Leg press — 2–3 sets
- Chest press — 2–3 sets
- Lat pulldown — 2–3 sets
- Seated row — 2 sets
- Lateral raise or shoulder machine — 2 sets
Choose a load that leaves a few clean reps in reserve. If you reach the top of your rep range with good technique, increase the load slightly next time.
Session B — Home
- Chair squat — 2–3 sets
- Elevated push-up — 2–3 sets
- Band row — 2–3 sets
- Hip hinge / Romanian deadlift with a backpack — 2 sets
- Lateral raise with light weights or band — 2 sets
The goal of the first eight weeks is consistency, not maximal exhaustion.
