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Machine Program
Build muscle: eat 5–10% above maintenance and 1.6–2.2 g protein per kg a day.
Walk 8,000–10,000 steps a day, some of it brisk.
High blood pressure, heart or eye problems: breathe out every rep.
Saved on this phone
A custom program, built on ideas from Jeff Nippard’s free videos and published research. Not his routine. Not affiliated.
Weight
Strava
Post a finished workout to Strava from this phone. It needs your own Strava app, made once:
- Open strava.com/settings/api and create an app. Set its Authorization Callback Domain to mikkeltonatiuh.github.io.
- Copy its Client ID and Client Secret.
- Paste them here.
Stored only on this phone.
A finished day has a Post to Strava button, under it and on its card in the overview.
Machine busy?
Moves it to the end of today’s workout.