Fitness + Nutrition
Day — —
…Training
Mental toughness program — daily discipline checklist, workouts, and outdoor session. Your 75 days share the same calendar as Daily nutrition (set Day 1 in the strip — any day of the week). Use the strip to move between days or open the 75-day grid.
Program
75 consecutive days. Every habit below is mandatory every day — miss one detail and you restart at day 1.
Training focus · focused day
Suggested session (75-day rotation)
Change the focused day from the program strip under the tabs — it stays in sync on Train, Track, and Log.
Stick to Andy Frisella’s original program pillars. Your checklist mirrors these daily tasks.
Check these off once you’ve genuinely completed each item for the day selected above.
Completion is binary: either every box is deserved or the day counts as incomplete for 75 Hard.
Nutrition
5–6 whole-food meals per day (you pick the times). High protein, lower fat and carbs, lean meats, fish, egg whites, oats, rice, potatoes, vegetables — no processed junk. Same 75-day calendar as 75 Hard — set Day 1 date in the program strip.
Diet
Structure your day around 5–6 protein-forward, whole-food meals (classic lean-trainer style — frequent feeds, grocery-list foods, minimal processing). Log foods by meal slot below; split “snacks” across extra feeds if you run 6 meals. Weigh or use labels for the macro tracker.
Inspired by the meal-frequency, whole-food approach used in programs like Kris Gethin’s classic video trainers: lean proteins, vegetables, quality starches, and discipline — not packaged shortcuts.
Goals
Macro calculator
Uses your age, weight, and height (feet + inches) with Mifflin–St Jeor to estimate TDEE, then suggests calories and macros from your goal. Tap Calculate, then Apply to goals to fill the fields above.
Food lookup
Search Open Food Facts (free, online) — results favor US/UK/Canada listings and
titles that read as English (OFF often mislabels French/Spanish names as “English”). Offline matches
come from data/foods-fallback.json. Pick a row to fill the form (per 100 g — adjust grams
before adding).
| Meal | Item | Amt | kcal | P | C | F |
|---|
Targets should reflect high protein, controlled carbs, and moderate-to-low fat — aligned with whole-food, frequent-feeding plans. Adjust numbers if your coach prescribes otherwise. The checklist below backs daily discipline; it isn’t a full menu plan.
Spread protein across the day the way classic lean programs do: think “meal 1 … meal 6” even though we use breakfast / lunch / dinner / snacks as labels. Use Snacks for in-between feeds (e.g. meal 2, 4, 5, 6). Add multiple rows per slot if needed.
Checklist + food log save to your focused program day (same date as TRAIN · 75 Hard · 75-day grid).
Daily Log
Checklist items stay in sync with 75 Hard on Train for this same program day. The optional progress photo is saved with your log; when you’re signed in on this site, it syncs to server storage with your other data (you can still export a JSON backup from Your data below).
Progress photo file
When you use this site without signing in, checklists, macros, photos, and program day
data live in this browser under flow-* keys — use export/import to move them. When you
sign in on 7empo.net, the same data is stored on Cloudflare (R2) only; this card is
hidden.
Change your password for this site (stored securely on the server).
Password updated.
Restart height, weight, and macro setup.
75 Hard and Daily nutrition use the same 75 calendar days. Choose which real-world date is Day 1 — Wednesday, Saturday, or any day you begin.
Logs and checklists stay tied to calendar dates; changing Day 1 only renumbers program days 1–75 for those dates.
Tap a day to open its full summary. Days follow your chosen Day 1 (see Day 1 date in the program strip). Use “Focus this day” inside the summary to align Train / Track / Log.
A quick setup picks your programs, start date, macro targets, and stats. You can change everything later under TRAIN and TRACK.
Close anytime (×, backdrop, or Esc) — your step and entries are saved; we’ll pick up here next visit.
Choose your templates (more options later). Both use the same 75 calendar days — pick the real-world Day 1 (any weekday you want to begin).
Your stats — used for calorie targets (Mifflin–St Jeor).
Target weight is saved for your records; calorie targets below still use current weight unless you pick a goal preset on the next step.
Activity and calorie adjustment — same logic as the macro calculator on TRACK.
Review programs, start date, and suggested daily targets. Save & finish applies macro goals.