{
  "schemaVersion": "1.0",
  "item": {
    "slug": "muscle-gain",
    "name": "Muscle Gain",
    "source": "tencent",
    "type": "skill",
    "category": "效率提升",
    "sourceUrl": "https://clawhub.ai/jhillin8/muscle-gain",
    "canonicalUrl": "https://clawhub.ai/jhillin8/muscle-gain",
    "targetPlatform": "OpenClaw"
  },
  "install": {
    "downloadMode": "redirect",
    "downloadUrl": "/downloads/muscle-gain",
    "sourceDownloadUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=muscle-gain",
    "sourcePlatform": "tencent",
    "targetPlatform": "OpenClaw",
    "installMethod": "Manual import",
    "extraction": "Extract archive",
    "prerequisites": [
      "OpenClaw"
    ],
    "packageFormat": "ZIP package",
    "includedAssets": [
      "SKILL.md"
    ],
    "primaryDoc": "SKILL.md",
    "quickSetup": [
      "Download the package from Yavira.",
      "Extract the archive and review SKILL.md first.",
      "Import or place the package into your OpenClaw setup."
    ],
    "agentAssist": {
      "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
      "steps": [
        "Download the package from Yavira.",
        "Extract it into a folder your agent can access.",
        "Paste one of the prompts below and point your agent at the extracted folder."
      ],
      "prompts": [
        {
          "label": "New install",
          "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
        },
        {
          "label": "Upgrade existing",
          "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
        }
      ]
    },
    "sourceHealth": {
      "source": "tencent",
      "status": "healthy",
      "reason": "direct_download_ok",
      "recommendedAction": "download",
      "checkedAt": "2026-04-23T16:43:11.935Z",
      "expiresAt": "2026-04-30T16:43:11.935Z",
      "httpStatus": 200,
      "finalUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard",
      "contentType": "application/zip",
      "probeMethod": "head",
      "details": {
        "probeUrl": "https://wry-manatee-359.convex.site/api/v1/download?slug=4claw-imageboard",
        "contentDisposition": "attachment; filename=\"4claw-imageboard-1.0.1.zip\"",
        "redirectLocation": null,
        "bodySnippet": null
      },
      "scope": "source",
      "summary": "Source download looks usable.",
      "detail": "Yavira can redirect you to the upstream package for this source.",
      "primaryActionLabel": "Download for OpenClaw",
      "primaryActionHref": "/downloads/muscle-gain"
    },
    "validation": {
      "installChecklist": [
        "Use the Yavira download entry.",
        "Review SKILL.md after the package is downloaded.",
        "Confirm the extracted package contains the expected setup assets."
      ],
      "postInstallChecks": [
        "Confirm the extracted package includes the expected docs or setup files.",
        "Validate the skill or prompts are available in your target agent workspace.",
        "Capture any manual follow-up steps the agent could not complete."
      ]
    },
    "downloadPageUrl": "https://openagent3.xyz/downloads/muscle-gain",
    "agentPageUrl": "https://openagent3.xyz/skills/muscle-gain/agent",
    "manifestUrl": "https://openagent3.xyz/skills/muscle-gain/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/muscle-gain/agent.md"
  },
  "agentAssist": {
    "summary": "Hand the extracted package to your coding agent with a concrete install brief instead of figuring it out manually.",
    "steps": [
      "Download the package from Yavira.",
      "Extract it into a folder your agent can access.",
      "Paste one of the prompts below and point your agent at the extracted folder."
    ],
    "prompts": [
      {
        "label": "New install",
        "body": "I downloaded a skill package from Yavira. Read SKILL.md from the extracted folder and install it by following the included instructions. Tell me what you changed and call out any manual steps you could not complete."
      },
      {
        "label": "Upgrade existing",
        "body": "I downloaded an updated skill package from Yavira. Read SKILL.md from the extracted folder, compare it with my current installation, and upgrade it while preserving any custom configuration unless the package docs explicitly say otherwise. Summarize what changed and any follow-up checks I should run."
      }
    ]
  },
  "documentation": {
    "source": "clawhub",
    "primaryDoc": "SKILL.md",
    "sections": [
      {
        "title": "Muscle Gain",
        "body": "Build lean muscle with precision tracking of strength, nutrition, and body composition."
      },
      {
        "title": "What it does",
        "body": "The muscle-gain skill transforms your fitness journey into a data-driven process. Log body weight and measurements to track lean mass gains, monitor daily protein intake against personalized targets, and record strength progression across your key lifts. Automatically surfaces milestone achievements and flags underperformance to keep you accountable. Built for serious lifters, casual athletes, and anyone committed to measurable gains."
      },
      {
        "title": "Usage",
        "body": "Log measurements\nTrack body weight, chest, arms, shoulders, waist, and thighs weekly. Provides trend analysis to distinguish lean mass from water weight.\n\nTrack protein\nLog meals and auto-calculate daily protein intake. Compares against your personalized target (0.7–1g per pound of body weight).\n\nCheck gains\nView strength progression charts for squats, deadlifts, bench press, and other key lifts. See month-over-month and year-over-year trends.\n\nSet targets\nDefine your bulk targets (body weight gain, protein intake, lift PRs) and get reminded when targets are within reach or falling behind.\n\nProgress pics\nOrganize before/after photos and annotate with measurements and lift PRs from the same date for visual proof of progress."
      },
      {
        "title": "Key Metrics",
        "body": "Body weight - Daily logged weight\nMeasurements - Arms, chest, shoulders, waist, thighs, neck (weekly)\nStrength lifts - Squat, deadlift, bench press, overhead press, barbell rows (log reps × weight)\nProtein intake - Daily grams tracked against target\nCaloric surplus - Optional integration with nutrition logging to track daily surplus\nProgress photos - Timestamped images with metadata (date, weight, lift PRs)"
      },
      {
        "title": "Tips",
        "body": "Weigh yourself daily, same time - Morning after bathroom, before food. Track the trend, not daily variance.\n\n\nProtein first, everything else follows - Hit your protein target (0.8–1g per pound) before worrying about total calories. Lean mass gain demands protein surplus.\n\n\nLog lifts immediately after sets - Record reps, weight, and RPE (rate of perceived exertion). Patterns in RPE reveal when you're underrecovering.\n\n\nMeasure weekly on the same day - Sunday morning works. Take measurements in identical conditions to avoid false positives from water retention or pump.\n\n\nAll data stays local on your machine - Your training logs, weight history, and progress photos are encrypted and stored offline. No cloud upload, no third-party access, full privacy."
      }
    ],
    "body": "Muscle Gain\n\nBuild lean muscle with precision tracking of strength, nutrition, and body composition.\n\nWhat it does\n\nThe muscle-gain skill transforms your fitness journey into a data-driven process. Log body weight and measurements to track lean mass gains, monitor daily protein intake against personalized targets, and record strength progression across your key lifts. Automatically surfaces milestone achievements and flags underperformance to keep you accountable. Built for serious lifters, casual athletes, and anyone committed to measurable gains.\n\nUsage\n\nLog measurements Track body weight, chest, arms, shoulders, waist, and thighs weekly. Provides trend analysis to distinguish lean mass from water weight.\n\nTrack protein Log meals and auto-calculate daily protein intake. Compares against your personalized target (0.7–1g per pound of body weight).\n\nCheck gains View strength progression charts for squats, deadlifts, bench press, and other key lifts. See month-over-month and year-over-year trends.\n\nSet targets Define your bulk targets (body weight gain, protein intake, lift PRs) and get reminded when targets are within reach or falling behind.\n\nProgress pics Organize before/after photos and annotate with measurements and lift PRs from the same date for visual proof of progress.\n\nKey Metrics\nBody weight - Daily logged weight\nMeasurements - Arms, chest, shoulders, waist, thighs, neck (weekly)\nStrength lifts - Squat, deadlift, bench press, overhead press, barbell rows (log reps × weight)\nProtein intake - Daily grams tracked against target\nCaloric surplus - Optional integration with nutrition logging to track daily surplus\nProgress photos - Timestamped images with metadata (date, weight, lift PRs)\nTips\n\nWeigh yourself daily, same time - Morning after bathroom, before food. Track the trend, not daily variance.\n\nProtein first, everything else follows - Hit your protein target (0.8–1g per pound) before worrying about total calories. Lean mass gain demands protein surplus.\n\nLog lifts immediately after sets - Record reps, weight, and RPE (rate of perceived exertion). Patterns in RPE reveal when you're underrecovering.\n\nMeasure weekly on the same day - Sunday morning works. Take measurements in identical conditions to avoid false positives from water retention or pump.\n\nAll data stays local on your machine - Your training logs, weight history, and progress photos are encrypted and stored offline. No cloud upload, no third-party access, full privacy."
  },
  "trust": {
    "sourceLabel": "tencent",
    "provenanceUrl": "https://clawhub.ai/jhillin8/muscle-gain",
    "publisherUrl": "https://clawhub.ai/jhillin8/muscle-gain",
    "owner": "jhillin8",
    "version": "1.0.0",
    "license": null,
    "verificationStatus": "Indexed source record"
  },
  "links": {
    "detailUrl": "https://openagent3.xyz/skills/muscle-gain",
    "downloadUrl": "https://openagent3.xyz/downloads/muscle-gain",
    "agentUrl": "https://openagent3.xyz/skills/muscle-gain/agent",
    "manifestUrl": "https://openagent3.xyz/skills/muscle-gain/agent.json",
    "briefUrl": "https://openagent3.xyz/skills/muscle-gain/agent.md"
  }
}