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StrengthHypertrophyFat lossPeriodization

evidence-based body recomposition programming

v1

A 12-week phased protocol for simultaneous fat loss and muscle preservation using periodized training and precise macronutrient targets.

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body-recompositionhypertrophystrength-trainingfat-lossperiodization

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install evidence-based body recomposition programming and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
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Procedure

  1. Initial Assessment and Baselines

    • Determine the user's current metrics (weight and activity level).
    • Use compute_tdee to establish the maintenance caloric baseline.
    • Use get_user_history to identify current lifting experience and strength levels.

  2. Nutritional Setup (Phases 1 & 2)

    • Caloric Target: Calculate a daily deficit of 150–200 kcal below TDEE.
    • Protein Target: Use compute_protein_target setting the range to 1.2g–1.6g per kg of body weight.
    • Fat/Carb Allocation: Set fats at 0.5g–1.0g/kg. Allocate remaining calories to carbohydrates, prioritizing peri-workout timing.
    • Apply these targets using set_user_macro_targets.

  3. Phase 1: Adaptation & Hypertrophy (Weeks 1–6)

    • Structure: Create 6 training weeks using create_week.
    • Volume: Plan 10–20 sets per muscle group per week.
    • Programming: Use add_exercise to build workouts with:
      • Rep range: 8–12 reps.
      • Intensity: RPE 7–9 (1–3 Reps in Reserve).
    • Goal: Focus on increasing total work volume and muscle cross-sectional area.

  4. Phase 2: Strength & Consolidation (Weeks 7–12)

    • Structure: Transition the user by creating weeks 7–12.
    • Volume: Reduce volume to 6–12 sets per muscle group per week.
    • Programming: Use add_exercise to build workouts with:
      • Rep range: 3–6 reps for compound movements.
      • Intensity: RPE 8–10.
    • Goal: Focus on maximal force production (1-RM) and mechanical tension to signal muscle preservation during the continued caloric deficit.

  5. Monitoring and Compliance

    • Track weight weekly; aim for a loss of 0.5–0.7% of total body weight per week.
    • If weight loss exceeds 0.7%, adjust the deficit closer to 150 kcal.
    • Monitor performance: In Phase 1, look for increased volume; in Phase 2, look for increased load.

  6. Refinement

    • Use update_preferences if the user requires specific distribution of protein across 3–5 meals for nitrogen balance.
    • If strength significantly plateaus in Phase 2 while in a deficit, review adherence to the 1.6g/kg protein threshold.

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