We rebuild every daily target around the date you pick.
);
}
// ── HELP & FEEDBACK ──────────────────────────────────────────────────────────
function HelpFeedback() {
const faqs = ['Why does the scale read high some mornings?', 'How is my cut rate calculated?', 'Can I change my fight date mid-camp?', 'What happens if I miss weight?'];
const contact = [['Contact support', 'Replies within a day'], ['Send feedback', 'Tell us what to build next'], ['Report a problem', 'Something broken or wrong?']];
return (
How can we help?
Answers to the common questions, or reach a human.
);
}
// ── PAST-CAMP DETAIL ─────────────────────────────────────────────────────────
function PastCampDetail({ division = 'Lightweight', sport = 'MMA', date = '14 Sep 2025', result = 'Won' }) {
return (
{division}
{sport} · {date}
{result} · made weight
CAMP TREND CHART
Summary
);
}
// ── ARTICLE READER ───────────────────────────────────────────────────────────
function ArticleReader({ kicker = 'Cycle & health', title = 'Why the scale lies in your luteal phase', read = '4 min read' }) {
const paras = [
'In the week before your period, your body holds extra water — often around half a kilo, sometimes more. It is fluid, not fat, and it clears on its own.',
'That means a normal hormonal swing can look exactly like falling behind your cut. The scale ticks up, the trend flattens, and it is tempting to panic and slash food or water.',
'Don\u2019t. OnWeight bakes the expected swing into your weekly targets, so a luteal-phase hold reads as "expected," not "behind." Read the trend across the cycle, never a single morning.',
'The fix is patience: hold your plan, keep logging, and watch the water clear in the follicular phase that follows.',
];
return (
{kicker} · {read}
{title}
{paras.map((p, i) =>
{p}
)}
Coach Donnelly · OnWeight
);
}
// ── PLAN EDIT FIELD ──────────────────────────────────────────────────────────
// Everything on Edit Plan is editable, and every field spells out HOW the change
// rebuilds the plan (before → after) before you apply it. One pattern, five fields.
const START = 78.4, WEEKS = 8, LIMIT = 74.4, BASE_WK = (START - LIMIT) / WEEKS;
const f1 = (n) => Number(n).toFixed(1), f2 = (n) => Number(n).toFixed(2);
const PLAN_FIELDS = {
division: {
title: 'Division', intro: 'Your division sets the limit you must hit on the scale.', cur: 74.4,
opts: [['Flyweight', '61.2 kg', 61.2], ['Lightweight', '74.4 kg · current', 74.4], ['Welterweight', '77.1 kg', 77.1]],
impact: (v) => ({
note: v < LIMIT ? 'A lower limit is a bigger cut — every daily target drops and your weekly pace steepens.' : v > LIMIT ? 'A higher limit eases the cut — daily targets relax and you carry more into fight week.' : 'No change to your limit.',
rows: [['Scale limit', f1(LIMIT) + ' kg', f1(v) + ' kg'], ['Total cut', f1(START - LIMIT) + ' kg', f1(START - v) + ' kg'], ['Weekly pace', f2(BASE_WK) + ' kg', f2((START - v) / WEEKS) + ' kg']],
}),
},
date: {
title: 'Weigh-in date', intro: 'Moving the date changes your runway, so the pace recalculates.', cur: 8,
opts: [['Sat 28 Dec', '6 weeks out', 6], ['Sat 11 Jan', '8 weeks · current', 8], ['Sat 25 Jan', '10 weeks out', 10]],
impact: (w) => { const wk = (START - LIMIT) / w, pct = wk / START * 100; return {
note: w < WEEKS ? 'A nearer date compresses the cut — faster weekly loss, less margin for a bad week.' : w > WEEKS ? 'A later date adds runway — gentler weekly loss and more buffer.' : 'No change to your runway.',
rows: [['Runway', WEEKS + ' wk', w + ' wk'], ['Weekly pace', f2(BASE_WK) + ' kg', f2(wk) + ' kg'], ['Safety', '0.64% / wk', f2(pct) + '% / wk' + (pct > 1 ? ' ⚠' : '')]],
}; },
},
rate: {
title: 'Cut rate', intro: 'How fast you lose each week — the dial between speed and power.', cur: 0.5,
opts: [['Conservative', '0.25% / wk', 0.25], ['Optimal', '0.5% / wk · current', 0.5], ['Aggressive', '0.75% / wk', 0.75], ['Maximum', '1.0% / wk', 1.0]],
impact: (r) => { const wk = START * r / 100, wks = (START - LIMIT) / wk; return {
note: r >= 1 ? 'At the ceiling — power and recovery start to suffer. A last resort.' : r >= 0.75 ? 'Faster than ideal; fuel hard and watch the trend closely.' : r <= 0.25 ? 'Very gentle — needs a long runway to make weight.' : 'The sweet spot: makes weight while protecting power.',
rows: [['Weekly loss', f2(START * 0.5 / 100) + ' kg', f2(wk) + ' kg'], ['Weeks to limit', String(WEEKS), wks.toFixed(1)], ['Power risk', 'Low', r >= 1 ? 'High' : r >= 0.75 ? 'Moderate' : 'Low']],
}; },
},
gear: {
title: 'Gear allowance', intro: 'What you wear on the scale counts toward the limit.', cur: 0.5,
opts: [['No gear', '+0.0 kg', 0], ['Shorts + gloves', '+0.5 kg · current', 0.5], ['Full gi', '+1.0 kg', 1.0]],
impact: (g) => ({
note: 'More gear on the scale means a little less true bodyweight to cut in camp.',
rows: [['Scale limit', f1(LIMIT) + ' kg', f1(LIMIT) + ' kg'], ['True target', f1(LIMIT - 0.5) + ' kg', f1(LIMIT - g) + ' kg'], ['True cut', f1(START - (LIMIT - 0.5)) + ' kg', f1(START - (LIMIT - g)) + ' kg']],
}),
},
rehyd: {
title: 'Rehydration cap', intro: 'A re-weigh limit caps how much water you can cut fight week.', cur: 1,
opts: [['No re-weigh', '0% cap', 0], ['1% cap', 'Common · current', 1], ['2% cap', 'Lenient', 2]],
impact: (c) => ({
note: c === 0 ? 'No cap means more fight-week water room, so the camp cut can be gentler.' : 'A tighter cap means more of the cut must be real weight, made in camp.',
rows: [['Fight-week water', f1(START * 1 / 100) + ' kg', f1(START * c / 100) + ' kg'], ['Camp (true) cut', f1((START - LIMIT) - START * 1 / 100) + ' kg', f1((START - LIMIT) - START * c / 100) + ' kg']],
}),
},
};
function ImpactRow({ k, a, b, i }) {
return (
{k}{a}
{b !== undefined && <>
{b}}
);
}
function PlanEditField({ field = 'division' }) {
const F = PLAN_FIELDS[field] || PLAN_FIELDS.division;
const [sel, setSel] = React.useState(F.cur);
const changed = sel !== F.cur;
const imp = F.impact(sel);
return (
);
}
// ── CYCLE PHASE HELP (D4 target for "This doesn't match how I feel") ─────────
const _PHASES = [
['Menstrual', 'Days 1–5', 'Cramps, low energy, bleeding. Water clings the first day or two, then drops.', 'var(--accent)'],
['Follicular', 'Days 6–13', 'Feeling light, energy back. Water sits lowest — the scale reads closest to true.', 'var(--t-green)'],
['Ovulation', 'Days 14–16', 'Mid-cycle. Water low to neutral, scale still honest.', 'var(--t-green)'],
['Luteal', 'Days 17–28', 'Bloating, breast tenderness, cravings. You hold ~+0.5 kg of water — already in your plan.', 'var(--accent)'],
];
function CyclePhaseHelp() {
return (
Where are you, really?
Cycles drift, so the calendar can be off. Match what your body’s doing — or log your period to re-anchor the dates exactly.
{_PHASES.map((p) => (
{p[0]}{p[1]}
{p[2]}
))}
Re-anchor from your period
A logged bleed is the one sure signal — it re-fixes the calendar more accurately than any guess.
);
}
// ── SHARPEN ACCURACY INPUTS (D1 leftover) ────────────────────────────────────
// Data-collection screens behind Sharpen's "Add detail" rows. Each tightens the
// projection rather than re-speccing the plan, so it shows the accuracy gain.
const SHARPEN_FIELDS = {
training: { title: 'Training load', q: 'How hard is your training block right now?', acc: '+8%',
opts: [['Light', '1–3 sessions / wk'], ['Moderate', '4–6 sessions / wk'], ['Heavy', '2-a-days · pro camp']],
note: 'Sets how much your daily burn supports the cut, so targets aren’t over-aggressive.' },
refeed: { title: 'Refeed days', q: 'Do you run planned refeed / higher-carb days?', acc: '+7%',
opts: [['None', ''], ['Weekly', 'One day / wk'], ['Twice weekly', 'Two days / wk']],
note: 'Refeeds show up as planned scale bumps, so a normal jump never reads as falling behind.' },
watercut: { title: 'Water-cut capacity', q: 'How much have you cut by water manipulation before?', acc: '+12%',
opts: [['Never / unsure', ''], ['~2% of bodyweight', 'Mild'], ['~4%', 'Moderate'], ['5%+', 'Aggressive · risky']],
note: 'Calibrates the fight-week water buffer so the camp cut isn’t over- or under-built.' },
history: { title: 'Past cut history', q: 'How did your last weight cut go?', acc: '+10%',
opts: [['Made it comfortably', ''], ['Made it, but tough', ''], ['Missed weight', '']],
note: 'Tells the model how your body responds, so the pace is tuned to you, not the average.' },
sleep: { title: 'Sleep & stress', q: 'How are your sleep and stress through camp?', acc: '+5%',
opts: [['Good', '7–9 h · low stress'], ['Average', ''], ['Poor', 'Short sleep · high stress']],
note: 'Poor recovery raises injury and stall risk; we ease the plan and flag it if it slips.' },
};
function SharpenInput({ field = 'watercut' }) {
const F = SHARPEN_FIELDS[field] || SHARPEN_FIELDS.watercut;
const [sel, setSel] = React.useState(0);
return (
} />