Procedure

1. Baseline Assessment & Goal Setting

   • Calculate the user's Total Daily Energy Expenditure (TDEE) using compute_tdee.
   • Set a caloric target based on a modest deficit of 200–300 kcal/day or maintenance calories to support muscle protein synthesis.
   • Calculate and set protein targets between 1.6g and 2.2g per kg of body weight using set_user_macro_targets.
   • Store the user's initial body composition metrics (abdominal circumference or weight) using remember.

2. Phase 1: Adaptation (Weeks 1–4)

   • Create a foundational resistance training program using create_workout.
   • Focus on movement quality and establishing neuromuscular pathways.
   • Program 2–3 sets per exercise with moderate intensity to stabilize metabolic readings and prepare for higher volumes.

3. Phase 2: Hypertrophy Block (Weeks 5–12)

   • Transition to high-volume training by increasing total sets per week.
   • Program rep ranges of 10–15 to maximize metabolic stress.
   • Apply the SAID principle by rotating exercise variations to prevent "comfort drift."
   • Maintain rest periods of 45–60 seconds to increase density and metabolic demand.

4. Phase 3: Strength Block (Weeks 13–16)

   • Shift to lower-volume, higher-intensity training using update_exercise.
   • Adjust rep ranges to 5–8 reps to focus on absolute load and mechanical tension.
   • Increase rest periods as needed to allow for maximal force production.

5. Progressive Overload Management

   • Review weekly logs using get_week_stats.
   • Implement systematic increases in demand by adjusting:
     • Load: Increase weight when the user hits the top of the rep range.
     • Volume: Add sets if the user is recovering well and below the "U-shaped" volume threshold.
     • Tempo: Direct the user to utilize slow eccentrics (e.g., 3-second lowering) to maximize tension.
   • Track "Reps in Reserve" (RIR) to ensure sets remain near but not consistently at failure.

6. Nutritional Calibration

   • Ensure protein remains the fixed "anchor" at 1.6–2.2g/kg.
   • Instruct the user to prioritize carbohydrates on training days and reduce them on rest days to optimize fat oxidation.

7. Monitoring and Adjustment

   • Review body composition every 4 weeks. Since scale weight may remain stable, prioritize abdominal circumference or visual changes.
   • If progress plateaus, utilize update_workout to rotate stimuli or adjust training density.
   • Monitor total weekly volume to ensure the user does not exceed their recovery capacity.