Appendix A

The Field Medical Card

Fill out every night before lights-outPrint it, copy it, or use the fillable version below

Reference

Phase 1 guide Gear checklist Get the book

1Printable template

Photocopy this page, print it, or copy the format into a notebook or spreadsheet.

DATE: ____________          DAY #: ____     PHASE: ____

WEIGHT (post-latrine, pre-water): __________ lbs
WAIST (weekly, same spot/tension): __________ in
ENERGY LEVEL ON WAKING (1-10): __________
STEPS: __________          WATER (oz, target 128oz / 1 gal): __________
FASTING WINDOW HELD (1300-1900 only)?  Y / N
CALORIE CEILING HELD (1500-1600)?      Y / N
PT COMMAND COMPLETED?                  Y / N
NOTES / ONE-LINE SITREP:
_______________________________________________
_______________________________________________

2Tonight's card (fillable, saved in this browser)

Nothing here is sent anywhere — it's saved to localStorage on this device only, the same as your weekly tracker progress.

Date
Day # / Phase
Weight (lbs)
Waist (in, weekly)
Energy (1-10)
Steps
Water (oz)

Fasting window held (1300-1900 only)
Calorie ceiling held (1,500-1,600)
PT Command completed

Notes / one-line SITREP

Weekly Roll-Up

Every 7th day, review the trend line across the week — weight, energy, adherence — not any single day's noise.