Athletic Performance Protocol

4-DAY UPPER/LOWER STRENGTH & CONDITIONING SPLIT • WEEK OF ...
TODAY: DETECTING...
Active Week
0 / 4 Days
0w STREAK

Workouts 4-Day Upper/Lower Strength & Conditioning Split Today: Auto-detected

Zone 2 Cardio Post-Workout or Off-Day · 125-138 bpm · Mitochondrial Health

Goals & Body Composition 4-Week Lean Protocol Targets & FitScan

Weekly Summary Aggregated Consistency Metrics

History Past 8 Cycles Progression

Movement Preparation & Recovery Protocols Dynamic Mobility, Specific Sets & Cool-down

Rest Interval Science & Physiology Evidence-Based Hypertrophy & Neural Recovery

Daily Nutrition Protocol

Leaning Down Phase · High Protein MPS · Controlled Caloric Deficit

DEFICIT: ~400 KCAL / DAY
Calories Target 1,900 kcal
0 / 1,900 kcal
Protein (MPS) 2.2 g/kg · 155g
0g / 155g
Dietary Fats Hormonal · 50g
0g / 50g
Carbohydrates Glycogen · 205g
0g / 205g
Mekanisme Porsi Checklist & Buffer Kalori

Total dari 5 checklist meal terencana menghasilkan 1.799 kcal dan 147g Protein (~95% target). Sisa selisih ~100 kcal dan ~12g lemak sengaja disisakan sebagai cooking buffer (minyak masak saat menumis/memanggang dada ayam dan sayur, serta bumbu dapur harian) agar total asupan harian pas berada di batas defisit 1.900 kcal tanpa risiko over-eating.

Daily Meal Structure Timed Nutrient Partitioning

Macro & Hydration Compliance Standard Reference Range

Hydration Protocol Target: 3.5 Liters / Day (7 x 500ml Servings)

Consumed: 0.0 L / 3.5 L Target HYDRATION IN PROGRESS

Supplement Protocol Daily Ergogenic & MPS Support

Rest Timer 02:00
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