Fat Loss — All You Need
My own fat-loss PWA: leaner without the running, HIIT, and heavy loading my back will not take.
The Problem
I hurt my lower back on heavy back squats. The left side still flares: sharp, nervy pain that follows me out of the gym and into a normal day. Sitting wrecks me. A long walk or just lying flat is the relief. I still want to get leaner, but every off-the-shelf plan assumes you can run, hit HIIT, and pile the weight on. I built this for myself—the whole week in one app, food and moves I can live with, and a short checklist so I do not make things worse on a bad day.
Architecture
Single `index.html` with tabbed views and local state (no build pipeline)
Service worker for offline shell and explicit cache names for safe updates
The week is written for my limits, not a generic athlete—what I can do today, what I am not touching for now, easy to adjust as I get stronger
Maskable manifest icons and install guidance for iOS and Android; static hosting on S3 behind CloudFront
Engineering Decisions
Why not an off-the-shelf plan?
They are written for someone else’s body. I needed a routine that respects a sore spine and still moves the scale, not a PDF I abandon on a rough week.
Is this a programme for other people?
It is my living document. If something in it helps someone, great—but I am not prescribing; they know their own situation.