About Protein & Lifts

Protein & Lifts started as a page in a notes app: a four-day training split, a list of meals, and a line that said "120 g of protein a day". The plan was fine. What was missing was any way of knowing whether it was being followed.

So this site turns that page into something you can tick off. It shows today's workout and how much protein is left, lets you log both in a few taps, and keeps the history so you can see whether the weights and your body weight are moving in the right direction.

What it is

• A protein tracker that counts grams of protein and nothing else.
• A workout planner where every workout, exercise, photo and rest time is yours to edit.
• Reports built from your own logs: protein per day, consistency, strength and body weight.

What it is not

It is not a calorie counter, a coaching service or medical advice. The starter plan is an example to edit, not a prescription. Talk to a doctor or a qualified coach before changing your diet or training if you have a health condition.

Who makes it

Protein & Lifts is built and maintained by Sambhav Saxena. Questions, bug reports and feature ideas are welcome at outreach@mail.unchainedin.app.

Exercise photos and instructions in the starter plan come from the public-domain free-exercise-db project.