mediterranean fitness and fat loss program

Tools used

• compute_tdee
• compute_macros
• set_user_macro_targets
• create_week
• create_workout
• add_exercise
• update_note

Procedure

Procedure

1. Calculate Baseline Targets

   • Use compute_tdee based on user metrics to establish maintenance calories.
   • Subtract 500–750 kcal/day to set the fat-loss target.
   • Use compute_macros prioritizing high protein to protect lean mass during the deficit.
   • Apply targets using set_user_macro_targets.

2. Configure Mediterranean Nutrition

   • Provide a note or guidance emphasizing:
     • Extra Virgin Olive Oil as the primary fat source.
     • Fish (2–3x week), poultry, and legumes for protein.
     • High intake of vegetables, fruits, and whole grains.
     • Limiting red meat and refined sugars.
   • Note: If total calories fall below 2,000 kcal/day, verify protein and micronutrient adequacy.

3. Initialize Periodized Training (12 Weeks)

   • Phase 1: Adaptation (Weeks 1–4): Use create_workout and add_exercise to build a routine focused on technique. Set fixed weights and instruct the user to focus on adding repetitions (Volume progression).
   • Phase 2: Build I (Weeks 5–8): Update the schedule to focus on incremental weight increases (Load progression) once rep targets are achieved with perfect form.
   • Phase 3: Deload (Week 9): Program a recovery week by reducing total sets by 30–60% and working weight by 5–20%. Ensure intensity remains at 3–5 Reps in Reserve (RIR).
   • Phase 4: Build II (Weeks 10–12): Increase load and decrease rep ranges to peak strength intensity.

4. Implement Coaching Cues

   • Use update_note or workout descriptions to provide External Cues for exercise safety and efficiency:
     • Squats: "Push the floor away" or "Sit back into a chair."
     • Deadlifts: "Close the car door with your hips."
     • Presses: "Drive the bar toward the ceiling."
     • Stability: "Brace against a punch."

5. Monitor and Adjust

   • Track progress weekly.
   • Advise the user to only increase load (weight) once technical proficiency (perfect form) is maintained throughout the full volume of the set.