Bring your plan with Claude

IronStack: the program you already run

Your program is already written somewhere: a spreadsheet, a coach's PDF, a photo of a handout, or a week you can describe from memory. The skill copies it into a file IronStack opens, so the lifts, their order, the gear, the pace and the rest are on screen when you train, and all that is left to say is the weight and how it felt.

• It copies; it does not write. The plan comes from you or your coach, lift for lift. Ask it to design a block from nothing and it will say that is a coach's job, and offer to load one once you have it.
• Names that join your history. Every lift is matched to the app's list of 603 lifts, so "last time" works on the first day. A lift that isn't on the list comes in under the plan's own name, marked new.
• No weights it made up. A weight goes in only when the plan states it in pounds. A percentage of a max never becomes a number: the app knows your lifting, and fills each weight from last time.
• Prep sets as prep sets. Warm-up sets your plan lists come in as prep; it adds none of its own.

• Here is the spreadsheet my coach sent. Put it in IronStack.
• This is a photo of week one of my program. Make it a plan file.
• I squat Monday and Thursday and bench Tuesday and Friday, then accessories. Load that.
• Check this .ironstack file before I import it.

Tap the file on your phone and IronStack opens a preview. Make it my program sets the program's name and days a week; a workout for a day replaces the one already on that day. Nothing is logged. On a training day, Today offers that day's workout first.

MealStack: a week of meals

One file, named for the plan, ending in .mealstack. It can carry any mix of the three things MealStack keeps, each landing on its own shelf of the Plan tab:

• Stacks. A training day and a recovery day of meals under a name. One stack is a week that repeats; several are a rotation, one per week.
• Meals on their own. Plates with no time on them, for the Meals shelf. "Three lunches I can rotate."
• Ingredients. Anything the app doesn't have built in, with what one unit is worth. "Add my protein powder."

It lays out the day the way the app does: morning meals chained from the first one, the carb surge pinned before the session, fuel as its own entry, nothing past your last meal. It sizes each day to your targets within 5%. Ask the way you'd ask a coach; it takes it from there in two or three questions: when you eat and train, how many meals, your targets, what you like.

• Write me a week of meals for a cut. I train Monday, Tuesday, Thursday and Friday at 6 pm.
• Turn this spreadsheet from my coach into a MealStack plan.
• Give me three lunches I can rotate, around 50 g of protein each.
• Add my protein powder to MealStack. Here is the label.

Tap the file on your phone and MealStack opens a preview: the stacks and their macros, the meals, the ingredients it adds. Make it my plan runs the first stack this week and the rest as the rotation, and keeps the plan you had on the Stacks shelf. Add to the shelves puts everything on the shelves and leaves your plan alone. Nothing changes until you choose.

Install them

1. 01
   Download the zip for the app you use, or both. Leave it zipped for Claude; unzip it for a tool that wants the folder.
2. 02
   Claude. Add it under Settings, Capabilities, Skills.
3. 03
   Claude Code, or another tool that reads skills. Put the unzipped folder in its skills folder, ~/.claude/skills/ for Claude Code.
4. 04
   Get the file to your phone. AirDrop it, mail it to yourself, or save it to Files, then tap it.

Each skill runs a checker that refuses what its app refuses before it hands a file over. Where Claude can't run code, it checks by hand and tells you so.

Try an example

The files the skills learn from. On an iPhone with the app installed, tap one to see the import preview.

What stays where

The skills run in your Claude, under your account. Nothing they write passes through Mission Built, and the file goes from Claude to your phone the way any file does. Each app refuses a file it can't read, so the worst a bad file does is show a message. What the apps themselves keep and send is on their privacy pages: IronStack and MealStack.

Each format is documented inside its skill (references/plan-format.md), along with IronStack's 603 lifts and MealStack's 208 built-in ingredients. IronStack and MealStack are Mission Built marks.