Ops Center
Executive summary of operational status and adherence to core directives.
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Recomposition Directive: The Earned Surplus
To maintain controlled mass gain (muscle) while mitigating fat accumulation ("belly" expansion) post-sleeve, the caloric surplus must be earned by training stimulus.
- Training is the Partitioner: High intensity (RPE 8-9) is the only signal strong enough to direct dense calories (Fats) toward muscle repair and growth.
- Rate of Gain: If weekly weight gain exceeds $0.25$kg, reduce caloric intake (specifically fats) until progression returns to the target window.
- Joint Safety: Utilize machine resistance and controlled running protocols to maximize intensity without compromising joint integrity under load.
Fuel Matrix Query: Meal Idea Generator
Request a high-protein, low-volume meal idea based on timing.
Select a meal category to generate a recipe idea.
Operating Rhythms
Standard operating procedure for weekly training and conditioning execution.
The Standard Week Archetype (3-Day Split)
The "24h Block" Strategy
Focusing on scheduling high-value activities (Gym & Projects).
Optimize proximity. Go directly from work to the gym to eliminate transition friction.
Your 2h Project time is scheduled. Treat it as a non-negotiable mental workout, following post-dinner digestion.
The Iron Library
Controlled hypertrophy protocols emphasizing machine stability for heavy loading.
The Fuel Matrix
Gastric Sleeve Logistics. High Density. Low Volume.
Sleeve Plate Composition (P:F:C)
- Protein (50%): Structural priority.
- Fats (30%): Caloric adjustability for training demands.
- Carbs (20%): Glycogen fuel, post-digestion.
Recomposition Logic: Calorie Partitioning
The high protein ratio (50%) maximizes muscle synthesis potential. Calorie adjustment occurs via the Fat component (30%), as protein and carbohydrate intake are fixed to minimum effective dosages.
Stalled Lifts + Rising Weight
Fat storage indicated. Decrease fat macros by $10-15$g/day for 7 days.
Progressive Lifts + Stable Weight
Successful partitioning. Maintain current macros.
Stalled Lifts + Falling Weight
Energy deficit. Increase fat macros by $10-15$g/day for 7 days.
High-Yield Recomposition Protocol Tips
Refeed Strategy: On Leg Day (SAT), increase carbohydrate intake by $\sim50$g. This brief caloric/carb spike optimizes leptin and glycogen stores to fuel recovery and muscle growth while minimizing chronic fat gain.
Protein Timing: Target $20-30$g of fast-acting protein (whey/casein blend) immediately post-workout. This is the prime anabolic window to maximize Muscle Protein Synthesis (MPS) response.
Avoid 'Junk Volume' Cardio: Long, slow, steady-state cardio (LISS) can unnecessarily increase energy expenditure without offering superior cardiovascular adaptation. Focus on structured HIIT (Air Bike) or RPE-controlled running protocols instead.
The Coach
Direct Q&A interface for performance optimization. Context is discarded after each primary response.
Query Initiation
Initial Assessment
Full Protocol Details
Exercise Name
Goal description goes here.
Don't do this.
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