Fitness Tracker

Table of Contents

Dashboard

(fitness-refresh-dashboard)

Targets: ≤1500 cal, ≥160g protein — Updated: 2026-02-21 17:02

Date Cal Pro Carbs Fat Cal OK Pro OK Cardio Weigh
02-21 442 89 11 5 Y N    
02-20 875 164 20 16 Y Y    
02-19 992 187 27 15 Y Y    
02-18 619 70 55 15 Y N    
02-17 1439 155 87 51 Y N    
02-16 622 103 28 10 Y N Y Y
02-15 — — — —        
Avg 831 128     6/6 2/6    
Metric Value
Last Weight 163.5 lbs
7-day Avg Cal 831
7-day Avg Pro 128g
Cardio This Week 1/7
Days Logged 6/7
Weigh-ins 1/7

Food Log

02-21-26

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-21 1 egg-whites 370.0 192.40 40.70 2.59 0.74
2026-02-21 1 trader-joes-frozen-peppers 40.0 9.41 0.00 2.35 0.00
2026-02-21 2 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-21 2 creatine 1.0 0.00 0.00 0.00 0.00
    Total   441.81 88.7 10.94 4.74

02-20-26

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-20 1 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-20 1 creatine 1.0 0.00 0.00 0.00 0.00
2026-02-20 2 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-20 2 creatine 1.0 0.00 0.00 0.00 0.00
2026-02-20 3 chicken-breast 218.0 359.70 67.58 0.00 7.63
2026-02-20 3 quaker-caramel-rice-cake-1cake 0.7 35.00 0.70 7.70 0.00
    Total   874.7 164.28 19.7 15.63

02-19-26   offplan sick

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-19 1 egg-whites 340.0 176.80 37.40 2.38 0.68
2026-02-19 1 trader-joes-frozen-peppers 20.0 4.71 0.00 1.18 0.00
2026-02-19 2 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-19 2 creatine 1.0 0.00 0.00 0.00 0.00
2026-02-19 3 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-19 4 chicken-breast 170.0 280.50 52.70 0.00 5.95
2026-02-20 4 quaker-caramel-rice-cake-1cake 1.0 50.00 1.00 11.00 0.00
    Total   992.01 187.1 26.56 14.63

02-18-26   offplan sick

Ascension (DoorDash) — modified: no avocado, no tortilla strips, no feta, egg whites instead of regular eggs. Potatoes were mix of sweet potato and yukon gold, roasted with peppers and onions.

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-18 1 egg-whites 150.0 78.00 16.50 1.05 0.30
2026-02-18 1 sweet-potato-roasted 90.0 81.00 1.80 18.90 0.09
2026-02-18 1 yukon-potato-roasted 90.0 83.70 2.25 19.80 0.09
2026-02-18 1 canola-oil 10.0 88.40 0.00 0.00 10.00
2026-02-18 1 bell-pepper 40.0 8.00 0.36 1.84 0.08
2026-02-18 1 onions 25.0 10.00 0.25 2.25 0.03
2026-02-18 1 hot-sauce 1.0 5.00 0.00 1.00 0.00
2026-02-18 1 almond-milk-cortado 1.0 25.00 1.00 4.00 0.50
2026-02-18 2 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-18 2 creatine 1.0 0.00 0.00 0.00 0.00
    Total   619.1 70.16 54.84 15.09

02-17-26   offplan sick

Wasn't feeling well, didn't take meds. Ate at Sprague cafeteria — probably shouldn't have but wasn't up for cooking. Felt better after a few hours, made omelette at home.

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-17 1 sausage-patty 0.67 127.30 4.02 0.67 11.39
2026-02-17 1 scrambled-eggs 0.88 193.60 12.32 1.76 14.96
2026-02-17 1 biscuit-buttermilk 1.00 230.00 4.00 30.00 10.00
2026-02-17 1 gravy 1.00 90.00 3.00 5.00 6.00
2026-02-17 2 egg-whites 300.0 156.00 33.00 2.10 0.60
2026-02-17 2 trader-joes-frozen-peppers 50.0 11.76 0.00 2.94 0.00
2026-02-17 3 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-17 3 creatine 1.0 0.00 0.00 0.00 0.00
2026-02-17 4 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-17 5 quaker-caramel-rice-cake-1cake 2.0 100.00 2.00 22.00 0.00
2026-02-17 5 quaker-caramel-rice-cake-1cake 1.0 50.00 1.00 11.00 0.00
    Total   1438.66 155.34 87.47 50.95

02-16-26

Date Meal Food Amount Calories Protein Carbs Fat
2026-02-16 1 egg-whites 263.0 136.76 28.93 1.84 0.53
2026-02-16 2 ON-protein 2.0 240.00 48.00 6.00 4.00
2026-02-16 2 creatine 1.0 0.00 0.00 0.00 0.00
2026-02-16 3 chicken-breast 171.0 282.15 53.01 0.00 5.99
2026-02-16 3 quaker-caramel-rice-cake-1cake 2.0 100.00 2.00 22.00 0.00
    Total   622.15 103.01 28. 9.99

Cardio

Date Type Duration (min) Speed Incline Steps Notes
2026-02-16 stairmaster 30        

Body Composition

Date Weight BF% Muscle%
2026-02-16 163.5    

Meal Presets

Preset Food Amount
post-workout ON-protein 2
post-workout creatine 1
post-workout banana-medium 1
breakfast egg-whites 220
breakfast pepper-onion-picksweet 50
chicken-oats chicken-breast 150
chicken-oats oatmeal-rolled 43
chicken-oats onions 47
chicken-oats pecans 6
ascension-bkf egg-whites 150
ascension-bkf sweet-potato-roasted 90
ascension-bkf yukon-potato-roasted 90
ascension-bkf canola-oil 10
ascension-bkf bell-pepper 40
ascension-bkf onions 25
ascension-bkf hot-sauce 1
protein-shake ON-protein 2
protein-shake creatine 1

Food Database

Key Unit Cal/unit Protein/unit Carbs/unit Fat/unit
chicken-breast g 1.65 0.31 0.0 0.035
ON-protein scoop 120.0 24.0 3.0 2.0
creatine serving 0.0 0.0 0.0 0.0
banana-medium each 105.0 1.3 27.0 0.4
egg-whites g 0.52 0.11 0.007 0.002
pepper-onion-picksweet g 0.3 0.012 0.06 0.0
fairlife-protein bottle 230.0 42.0 9.0 3.5
oatmeal-rolled g 3.79 0.13 0.68 0.065
pecans g 6.9 0.09 0.14 0.72
onions g 0.4 0.01 0.09 0.001
chai serving 85.0 1.0 18.96 0.75
cauliflower g 0.25 0.019 0.05 0.003
trader-joes-frozen-peppers g 0.23529 0.0 0.05882 0.0
broccoli-birdseye-frozen g 0.36 0.024 0.048 0.0
white-rice g 1.3 0.024 0.287 0.0019
olive-oil g 8.8 0.0 0.0 1.0
canola-oil g 8.84 0.0 0.0 1.0
quaker-caramel-rice-cake-1cake each 50.0 1.0 11.0 0.0
racetrac-grapes package 140.0 0.0 0.0 0.0
margarita serving 206.0 0.0 20.0 0.0
sausage-patty each 190.0 6.0 1.0 17.0
scrambled-eggs serving 220.0 14.0 2.0 17.0
biscuit-buttermilk each 230.0 4.0 30.0 10.0
gravy serving 90.0 3.0 5.0 6.0
sweet-potato-roasted g 0.9 0.02 0.21 0.001
yukon-potato-roasted g 0.93 0.025 0.22 0.001
bell-pepper g 0.2 0.009 0.046 0.002
hot-sauce serving 5.0 0.0 1.0 0.0
almond-milk-cortado serving 25.0 1.0 4.0 0.5
signature-frozen-peppers g 0.23529 0.0 0.04706 0.0
red-onion-medium each 40.0 1.0 9.0 0.0
Food Alias Canonical Factor
oatmeal-rolled cup g 80
white-rice cup g 185
olive-oil tbsp g 13.5
egg-whites each g 33

Quick Reference

Keybindings

Key Action
C-c f f Log food (auto meal#, repeats until done)
C-c f r Re-log a recent food (pick from history)
C-c f m Log a meal preset (all foods at once)
C-c f w Log cardio (treadmill / stairmaster / steps)
C-c f b Log body comp (weight, BF%, muscle%)
C-c f n Jump to today's notes (add context/tags)
C-c f u Add a per-food unit alias (e.g. cup→80g)

Workflow: Log a Meal

  1. Press C-c f f
  2. Meal# auto-defaults to next meal (just press RET to accept)
  3. Type food key (TAB completes from food-db, e.g. chicken-breast)
  4. Enter amount — plain number uses canonical unit, or add suffix (6oz, 1cup) for auto-conversion
  5. Row auto-inserted with calculated macros
  6. Prompted "Add another food?" — press y to keep going, n when done
  7. Press C-c C-c on the #+TBLFM line to recompute totals

Workflow: Re-log Recent Food

  1. Press C-c f r
  2. TAB-complete from recent entries (shows food + amount)
  3. Confirm or adjust amount, pick meal# → done
  4. Prompted "Add another?" to keep re-logging

Workflow: Log a Meal Preset

  1. Press C-c f m
  2. TAB-complete a preset name (e.g. post-workout, breakfast)
  3. Pick meal# — all foods in the preset logged at once
  4. Edit presets in the * Meal Presets table

Workflow: Log Cardio

  1. Press C-c f w
  2. Choose type: treadmill, stairmaster, or steps
  3. Based on type:
    • treadmill: speed, incline, duration (min)
    • stairmaster: duration (min), level (optional)
    • steps: step count
  4. Row appended to the * Cardio table

Workflow: Log Body Comp

  • C-c f b prompts for weight, BF%, muscle% → appends to * Body Composition table

Workflow: Daily Notes & Tags

  1. Press C-c f n to jump to today's notes area (between the heading and the food table)
  2. Type whatever context is useful — why you ate what you did, how you felt, etc.
  3. Add tags directly on the heading line for searchability: ** 02-17-26 :offplan:sick:
  4. Useful tags: :offplan: :sick: :travel: :lowenergy: :nopreptime: :cheatmeal:
  5. To find all days with a tag: C-c / m offplan (org sparse tree match) Or C-c a m offplan if fitness.org is in your agenda files (org agenda match)

Adding New Foods to food-db

  1. Scroll to the * Food Database section at the bottom
  2. Add a new row: | food-key | unit | cal | protein | carbs | fat |
    • unit is what "1 amount" means (g, scoop, each, serving, bottle)
    • Nutrition values are per 1 unit (per gram, per scoop, etc.)
  3. Press TAB to align the table

Recomputing TBLFM Totals

  • Place cursor on the #+TBLFM line below any food table
  • Press C-c C-c to recalculate the Total row

Mobile (Orgzly Revived)

  1. Install Orgzly Revived from Play Store or F-Droid
  2. In Orgzly: Settings > Sync > Repositories > Add Dropbox
  3. Grant Dropbox access, then add a new "book" pointing to Org Mode/fitness.org
  4. Sync pulls the file; you can view tables and add entries manually
  5. Sync again to push changes back to Dropbox

File Organization

  • * Food Log : Daily sub-headings (** MM-DD-YY) each with a named food table
  • * Cardio : Append-only table — treadmill (speed/incline/duration), stairmaster, steps
  • * Body Composition : Weight, BF%, muscle% over time
  • * Meal Presets : Named meals (e.g. post-workout) → list of foods to log at once
  • * Food Database : Named table (food-db) with per-unit nutrition for all foods