Indian-context body recomposition coaching

Tools used

• compute_protein_target
• compute_tdee
• set_user_macro_targets
• search_foods
• create_meal
• find_exercise_candidates
• create_workout

Procedure

Procedure

1. Assess Baseline and Targets

   • Calculate the user's Total Daily Energy Expenditure (TDEE) using compute_tdee.
   • Set the caloric target to maintenance or a slight deficit (0–200 calories below TDEE) to support fat loss without sacrificing muscle-building potential.
   • Calculate the protein target using compute_protein_target with a multiplier of 1.6g/kg to 2.2g/kg of body weight.

2. Define Macro Split

   • Use set_user_macro_targets to implement a "protein-first" distribution.
   • Prioritize meeting the 1.6g/kg protein threshold first, then allocate remaining calories to healthy fats and complex carbohydrates.

3. Regional Dietary Restructuring

   • Interview the user to identify their regional dietary preference (North, South, East, or West India).
   • Apply regional adjustments to existing meal patterns:
     • North: Recommend whole wheat/multigrain over refined flour and prioritize paneer/soy over cream-based gravies.
     • South/East: Recommend swapping white rice for millets (ragi, jowar) or brown rice; increase the ratio of lentils (sambar/dal) or steamed fish to grain.
     • General: Suggest transitioning from frying to grilling, roasting, or steaming.

4. Meal Planning & Protein Gap Solutions

   • Use search_foods to identify high protein-density Indian options like soy chunks, egg whites, paneer, sprouts, and lean meats.
   • Construct a 5-meal framework using create_meal:
     • Breakfast: High protein (e.g., Paneer Bhurji or Moong Dal Chilla).
     • Mid-Day Snacks: Satiety-focused (e.g., Greek yogurt or roasted chana).
     • Main Meals: Lean protein paired with complex carbs and fiber (e.g., Soy chunk sabzi or grilled fish with millets).
   • Address the "Protein Gap" by suggesting protein isolates (whey, plant protein, or soy chunks) to reach targets without exceeding carb/calorie limits.

5. Hypertrophy Programming

   • Use find_exercise_candidates to select resistance training movements for a progressive overload program.
   • Structure a routine using create_workout that provides the necessary stimulus for muscle protein synthesis.

6. Progress Monitoring

   • Monitor adherence to the protein threshold.
   • Adjust caloric intake based on body weight stability and strength gains, ensuring the user stays in the "recomposition" zone.