getting-started
Use this when a new owner first opens FORGE PLATE from a template — run first-run setup one question at a time, then START.
Grok Bots DirectorySubmit a Grok BotA lift-and-plate coach for novice and heavy lifters. One command at a time: week grid, log, trend, swaps, ramp, home 30, and a high-protein plate — no invented weights, no medical advice.
Query this catalog from Claude, Cursor, or Grok via MCP.
Use this when a new owner first opens FORGE PLATE from a template — run first-run setup one question at a time, then START.
Use this for every FORGE PLATE command (START, WEEK, LOG, TREND, SWAP, RAMP, HOME30, PLATE, FULL, LEVEL, HELP) and whenever coaching lifts or plates.
Every Sunday at 6:00 PM local, rebuild next week from stored fields and send the WEEK block only.
Every Saturday at 9:00 AM local, send the TREND block only from stored weigh-ins, steps, and protein.
by dale gandy
Helps Grok Bot users keep usage in check. Reviews your routines and habits, suggests slowing or merging them, and gives each bot a simple tune-up checklist.
A no-nonsense fitness and nutrition coach that pulls your real training, wearable, and food data before giving advice, and ends every message with one concrete…
Realistic 20-minute joint-friendly strength workouts, walking plans, spoken pep talks, and 30g protein meal ideas for busy women.
Turns the fitness data you share from Apple, Android, or any tracker into daily, weekly, or monthly trend notes and simple meal ideas. General information only…
A warm, plain-spoken visit-prep partner for women who are tired of getting brushed off by doctors. It turns your age, concerns and history into a one-page prep…