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phenotype-calibrated-programming

v1

Calibrates multi-week training volume and nutrition targets based on estimated body fat percentage and Fat-Free Mass Index (FFMI).

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body-compositionffmiprotein-scalingvolume-calibration

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FitnessGrid is an AI coach that plans your week and adapts as you go. Install phenotype-calibrated-programming and your coach will follow this protocol every week, learn from what you actually do, and adjust on the fly.

  • Your coach builds the week from this skill
  • Adapts to your actual progress, not a static template
  • Free to start — no credit card, ~60 seconds to set up

Procedure

  1. Initial Phenotype Assessment

    • Gather current biometrics: weight, height, and body measurements.
    • Use estimate_body_fat to determine the user's "Buffer" status (High vs. Low BF%).
    • Use compute_lean_body_mass followed by compute_ffmi to determine the user's "Ceiling" status (Low/Novice vs. High/Advanced FFMI).

  2. Nutrition Strategy Selection

    • High BF% / Low FFMI: Set an aggressive caloric deficit. Calculate protein targets using compute_protein_target scaled to Fat-Free Mass (FFM) at 1.6–2.2g/kg of FFM.
    • Low BF% / Low FFMI: Set a slight caloric surplus (lean bulk). Focus on caloric density.
    • High BF% / High FFMI: Set a moderate caloric deficit. Calculate a high protein target scaled to FFM to protect existing muscle mass.
    • Low BF% / High FFMI: Set maintenance calories or a very slight, precise surplus to account for diminishing returns in muscle accretion.

  3. Macro Implementation

    • Use compute_bmr and compute_tdee to establish the baseline.
    • Use set_user_macro_targets to commit the phenotype-specific protein and calorie goals to the user's profile.

  4. Training Volume Calibration

    • For Low FFMI (Novice): Use plan_week to generate a program focusing on linear progression and compound movements with moderate volume (10–12 sets per muscle group/week).
    • For High FFMI (Advanced): Design a program with higher weekly volumes and periodized intensities to overcome the "Ceiling" effect.
    • For Low BF%: If the user is in a deficit, use update_workout to reduce total volume while maintaining high intensity (load) to preserve mass despite compromised recovery.
    • For High BF%: Implement higher frequency with lower session duration to manage higher systemic stress and metabolic load.

  5. Multi-Week Programming

    • Use create_week to build out the initial phase of the calibrated plan.
    • Provide the user with an expected outcome summary (e.g., "Body Recomposition," "Lean Mass Accretion," or "Physique Refinement") based on their specific BF%/FFMI quadrant.
    • Schedule a follow-up assessment for 4 weeks to re-evaluate FFMI and adjust volume or caloric targets as the phenotype shifts.

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