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A short version, a run, or a recovery session all count as yes if it was the right choice.
Workout checklist preview
Readiness
Nutrition mark
Nutrition
Not answered
7-day consistency
Floating queue
A yes on the current workout advances the queue.
Pull-up setting
Workout
Exercise Guide
Nutrition reference
Target calories—
Protein—
Carbs—
Fat—
What counts as a nutrition “Yes”?
Simple rule: Say yes if the day was close enough to support fat loss/recomposition without feeling like a crash diet.
Yes
- You got protein with most meals.
- You avoided obvious overeating.
- You mostly ate real meals instead of grazing all day.
- You did not turn one imperfect meal into a failed day.
No
- You knowingly blew past the mark.
- Protein was clearly low.
- Snacking/drinks/dessert dominated the day.
- The day did not support the goal.
Log today's nutrition mark on the Today tab — this page is reference only.
Meal structure shortcut
Protein anchor
—
Training carbs
Place more carbs before/after workouts and runs.
Cut without tracking
Use slightly smaller portions of calorie-dense foods, not tiny meals.
Weekly trend
You only need more detail if yes/no tracking stops producing results.
7-day review
Recommended adjustments
Focus next
Daily yes/no history
Data
Only yes/no outcomes are saved. Temporary workout checkmarks are not saved.
How this tracker works
- One answer per question: workout yes/no in the Today hero, nutrition yes/no below it.
- The queue advances on yes, not on the calendar. A no leaves it in place.
- Readiness only changes the suggestion (full / short / recovery) — never the log.
- Workout checkmarks are temporary. Only yes/no outcomes are saved.
- Everything lives in this browser. Use Export backup to move or keep your data.