Procedure

1. Assess Initial Metrics & Strategy Selection

   • Determine the user's Body Fat Percentage (BFP) and Training Status (Untrained, Intermediate, or Advanced) using get_user_history or estimate_body_fat.
   • Select the primary strategy based on the research framework:
     • High BFP (>25% M / >32% W) / Untrained: Body Recomposition (Maintenance/Deficit).
     • Low BFP / Untrained: Lean Mass Accretion (Modest Surplus).
     • Low BFP / Trained: Advanced Hypertrophy (Precise Surplus + Periodization).
     • High BFP / Trained: Muscle Preservation (Protein-Sparing Deficit + High Intensity).

2. Establish Nutritional Foundation

   • Calculate energy requirements using compute_tdee.
   • Adjust calories based on the selected strategy:
     • For mass accretion: Add a surplus of 250–500 kcal/day (5–10% above maintenance).
     • For recomposition/preservation: Set to maintenance or a slight deficit.
   • Calculate protein targets using compute_protein_target targeting a range of 1.6g to 2.2g per kg of body weight.
   • Use set_user_macro_targets to record these goals, recommending a distribution across 3–5 meals (~0.4–0.5g/kg per meal).

3. Design the Training Structure

   • Frequency: Ensure each muscle group is targeted at least twice per week.
   • Volume:
     • Beginners: 3–6 sets per muscle group per week.
     • Intermediate/Advanced: 10–20 sets per muscle group per week.
     • Limit per-session volume to ~10 sets per muscle group to avoid "junk volume."
   • Intensity: Select loads between 30%–85% of 1RM. Instruct the user to train at an RPE of 8–10 (0–2 Reps in Reserve).

4. Implement Periodized Programming

   • Use create_workout and add_exercise to build the initial phase.
   • Weeks 1–4 (Adaptation): Focus on technical proficiency with lower volume (2–3 sets/exercise) and full-body frequency.
   • Weeks 5–12 (Volume Accumulation): Transition to Upper/Lower or Push/Pull/Legs splits with increased volume (3–5 sets/exercise).
   • Deload Planning: Schedule a deload every 4–8 weeks by reducing volume by 30–50% to allow for systemic recovery.

5. Monitoring and Progression

   • Monitor progress through get_user_history.
   • For untrained users, emphasize linear progression. For trained users, use periodized volume increases.
   • Adjust caloric intake if weight change falls outside the target range for the selected strategy.