Procedure

1. Assess Baseline and Goals: Gather current body weight and training history using get_user_preferences and get_user_history to determine if the user is in a "Lean Gain" or "Definition" phase.
2. Calculate Macronutrient Targets:
   • Protein: Use compute_protein_target to set a daily range of 1.6–2.2 g/kg (up to 2.4 g/kg if in a deficit).
   • Carbohydrates: Calculate 3–5 g/kg per day using compute_macros.
   • Fats: Calculate 0.5–1.5 g/kg per day.
   • Energy Balance: Configure a 10–20% surplus for lean gains or a moderate deficit (targeting ≤0.5% mass loss/week) for definition.
3. Configure Macro Targets: Apply these values using set_user_macro_targets.
4. Design Resistance Training:
   • Use create_workout to build a schedule ensuring each major muscle group is trained at least twice per week.
   • Program 12–20 hard sets per muscle group per week.
   • Select compound movements for 5–8 reps (strength/power) and isolation movements for 10–15 reps (hypertrophy).
5. Integrate Cardiovascular Fitness:
   • Schedule 2–3 cardio sessions per week.
   • Apply the 6–24 hour separation rule: use plan_week to place high-intensity cardio as far from leg-intensive resistance training as possible to avoid interference effects.
6. Optimize Nutrient Timing:
   • Advise the user to distribute protein across 4–5 boluses per day (approx. every 3–4 hours).
   • Ensure one bolus is scheduled near the training window and one prior to sleep.
7. Monitor and Adjust: Use analyze_training_history every 4 weeks to evaluate progress and apply periodization (adjusting sets/reps/load) to manage fatigue.