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Periodization

integrated training and nutrition programming

v1

Synchronizes weekly training loads with evidence-based caloric and macronutrient adjustments using automated baseline configurations.

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periodizationmacro-trackingprogrammingtdee

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Procedure

  1. Establish Physiological Baseline

    • Retrieve user biometrics (weight, height, age, gender).
    • Use compute_bmr to calculate the Basal Metabolic Rate via the Mifflin-St Jeor Equation.
    • Determine the Physical Activity Level (PAL) based on user history and apply it via compute_tdee (ranging 1.2 for sedentary to 1.9 for heavy load).

  2. Configure Automated Macronutrient Floor

    • Protein: Calculate baseline at 1.6g to 2.2g per kg of body mass using compute_protein_target.
    • Fats: Set a regulatory floor between 0.5g and 1.0g per kg.
    • Carbohydrates: Allocate remaining calories (TDEE - protein/fat calories) to carbohydrates.

  3. Define Weekly Training Load Tiers Analyze the planned workouts for the week and categorize each day:

    • High Load (e.g., Leg Day): Set calories to TDEE + 10-15% and increase carbohydrates to 6–10g/kg.
    • Moderate Load (e.g., Upper Body): Set calories to Maintenance (TDEE) with balanced macros.
    • Low Load/Rest: Set calories to TDEE - 10-20% with higher fat ratio and lower carbohydrates.

  4. Implement Nutrient Timing For each scheduled workout, automate meal timing:

    • Pre-Workout (30–60 min prior): Schedule high-glycemic carbohydrates.
    • Post-Workout (0–120 min post): Schedule 20–40g of fast-absorbing protein combined with carbohydrates.

  5. Execute Closed-Loop Feedback & Recalibration

    • Use get_week_stats and get_user_history to analyze 7-day weight trends.
    • Caloric Correction: If weight loss exceeds 1% of body weight per week during a deficit, apply a 5–10% caloric increase to the baseline.
    • Deload Trigger: If volume load (performance) plateaus for two consecutive weeks, use plan_week to insert a Deload Week (30% intensity reduction) and set calories to maintenance.

  6. Prioritize Trend Data

    • When metabolic estimates (METs) conflict with real-world weight trends, adjust the user's TDEE baseline based on the weight trend feedback rather than theoretical activity calculations.

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