Countdown
This phase
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Weight · fasted protocol
Weight trend
Waist · at navel, relaxed
Waist trend
Daily logs · adherence
Calories & protein vs target
Calories · line = that day's target (Phase 3: 2,000 training / 1,800 rest)
Protein · line = that day's floor (Phase 3: 160g · 180g = gold)
Blue = training day · tan = rest day. Bars over the line = over target.
Today's nutrition
Fuel
This week
Training & dance
Fridge · perishables
What's on hand
Going out · anchor orders
Safe restaurant picks
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This week · logging streak
Today
Progress
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Quick log · tap = logged
Frequent
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New / custom · plain English, grams if known
Anything else
Logs to today · no numbers? Cowork estimates kcal/P at the next sync and writes the calendar event.
Build a meal · tap components, adjust amounts, log once
Components
Search adds a food to the meal below · ＋ Save a new food if it's not listed.
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Tap a component to add it at its normal portion · tap again for more · fine-tune with − / +.
Off-plan · log it, don't confess it
The real world
A logged bad meal is a data point. An unlogged one is a hole in the record · and the hole is what actually cost you in June. Tap ×2, ×3 for more.
Weigh-in · morning, fasted, relaxed
Weight & waist
Daily habits
Check off
Photo log · one snap = a full log
Snap the plate
Perfect for restaurants, festivals, parties. Cowork looks at the photo at the next sync, estimates kcal/protein, and writes the calendar event · you're done after the snap.
Water · tap what you drank
Hydration
Today
0 L
of 3 L
Nalgene = 1 L · disposable bottle = 500 ml · glass = 250 ml. Goal rises automatically on show days when the plan says so.
Activity · tap = it actually happened
Movement
This is what makes today a training day or a rest day · not what the calendar planned. Skipped the gym? Don't tap it, and the targets drop to rest-day numbers automatically.
Logged today · via this app
Entries
Nothing logged from the app yet today.
Fix this day
Anything off? Type the correction in plain English · Cowork updates that day's calendar overnight. You can lead with a date.
Kitchen · fridge, freezer, pantry
On hand
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Tap have / low / out · it saves on the spot, no send step. out also drops the item on the shopping list. 🛒 = add to list without changing status. Cowork reconciles the fridge file overnight.
Shopping list · saves as you type
To buy
Auto-syncs a few seconds after you stop editing · Cowork shops from the latest list overnight. ✓ = got it (counts as a restock).
Anything else · Cowork reads this tonight
Note for overnight
Supplements · tap a picture to see it big
Your powders & pills
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Edit entry
Already on the calendar · your changes go over as a correction and get applied tonight.