Operation Fit: Plan & Track

Operation Fit turns a goal weight and a deadline into a complete, honest plan — then keeps score. ANSWER EIGHT CARDS Your stats, goal and deadline, ranked priorities, training days and equipment, diet, sleep, and optional progress photos. Two minutes. GET A STRICT COACH, NOT A CHEERLEADER • A reality check on your deadline. If the rate you asked for would cost muscle, the plan says so and gives you the honest finish date. • Flags for priority conflicts, junk volume, too little sleep, too few training days. • On iPhones with Apple Intelligence, a personal write-up generated entirely on your device. THE MATH, SHOWN • BMR (Mifflin–St Jeor), estimated TDEE, and your daily calorie target with the deficit or surplus spelled out. • Protein-anchored macros, a per-meal calorie and protein split with real food examples, water and creatine targets. A SPLIT BUILT FOR YOUR WEEK • Full body, Upper/Lower, Push/Pull/Legs, PPL+UL or body-part split, chosen from your days and equipment, every muscle twice a week. • Sets, rep ranges, rest, and the anatomical muscle each lift trains. • Cardio and step targets, wind-down routine, rest-day protocol, deload weeks. SEE WHERE YOU'RE HEADED • On iPhones with Apple Intelligence, Goal Look turns your Day-1 photo into an illustration of you at your target, generated entirely on your device. Day 1 and Goal sit side by side on your home screen. LOG YOUR FOOD, GET YOUR MACROS (OPTIONAL) • Built-in food table plus your own custom foods. Pick a portion and calories, protein, carbs and fat are computed and compared to your targets, meal by meal. • Logged protein flows straight into your daily score. MAKE THE PLAN YOURS • Edit any training day: swap lifts, change sets and reps, reorder, or add your own custom exercises with their muscle names. REMINDERS THAT LEARN YOUR ROUTINE • Workout, daily log and weigh-in reminders at the times you choose. • After a few sessions the app learns when you usually train and prompts you to log your sets right after. APPLE HEALTH AND APPLE WATCH (OPTIONAL) • Steps, sleep, weight and Apple Watch workouts fill empty fields in your daily log. Weigh-ins, protein and water can be written back to Health. A POSTER FOR YOUR WALL One US Letter page: Day-1 and goal photos, start → target, daily fuel targets, the full weekly split with muscle names, a non-negotiables checklist, and your execution rules. Share as PDF or PNG and print it. A TRACKER THAT KEEPS SCORE • Dashboard: progress ring, pounds to go, days left, and an on-pace check against your glide path from start to goal. • Daily log with green/red target dots for weight, protein, water, sleep, steps, creatine. • Workout logger that prefills last session's weights, hints when to add load, and totals volume live. • Weekly check-in: your weekly average versus the glide path, week by week. • Milestones with due dates, strength PRs (estimated 1RM), habit totals, photo timeline. PRIVATE BY DESIGN No account. No ads. No server. Everything stays on your device. Not medical advice. Clear major diet or training changes with a physician.