Procedure

1. Assess Training Status & Current Phase

   • Review user history to confirm an established resistance training routine.
   • Identify the current training mesocycle phase (Hypertrophy, Strength, or Deload).
   • Determine the primary goal: Muscle Gain (Hypertrophy), Strength Maintenance/Recomp, or Fat Loss (Cutting).

2. Establish Baseline Metrics

   • Calculate the user's Basal Metabolic Rate (BMR) using compute_bmr.
   • Calculate Total Daily Energy Expenditure (TDEE) using compute_tdee, accounting for current training volume and activity levels.

3. Determine Caloric Targets by Training Phase

   • Hypertrophy Phase: Set a moderate caloric surplus of 5%–10% above maintenance (typically +200 to +500 kcal/day).
   • Strength Phase: Set intake to Maintenance or a slight surplus (0%–5% above maintenance).
   • Cutting Phase: Set a controlled deficit while prioritizing protein.
   • Deload Phase: Set intake to maintenance calories to support systemic recovery.

4. Configure Macronutrient Targets

   • Protein Setpoint: Calculate protein requirements based on body weight.
     • Standard: $\ge 1.6$ g/kg/day.
     • Deficit/Cutting: Increase to $> 2.0$ g/kg/day to preserve lean body mass.
   • Carbohydrates: Scale based on training volume. Increase intake during high-volume hypertrophy blocks to fuel performance and recovery.
   • Fat: Allocate remaining calories to dietary fats, ensuring hormonal health.
   • Use set_user_macro_targets to finalize these values in the system.

5. Schedule Nutrient Timing & Distribution

   • Distribute total daily protein across 3–5 meals to optimize muscle protein synthesis.
   • During hypertrophy blocks, prioritize carbohydrate and protein intake in the "nutrient window" surrounding training sessions (pre- and post-workout).
   • Incorporate protein into post-workout carbohydrate meals during high-volume blocks to enhance glycogen re-synthesis.

6. Implement Multi-Week Plan

   • Use plan_week to structure meal frequency and caloric targets for the current mesocycle (typically 4–8 weeks).
   • remember the specific start and end dates of the current nutrition block to ensure timely transition to the next phase (e.g., transitioning from hypertrophy to a strength block or a deload week).

7. Monitor and Adjust

   • Review weekly stats to ensure the surplus/deficit is achieving the desired rate of change.
   • Adjust caloric intake if fat gain exceeds muscle gain during hypertrophy phases (avoiding surpluses >15%).