AI-optimized nutrition and quantum fitness protocols for weight loss, muscle gain, and body recomposition.
Calculate ProteinMaintain a 300-500kcal deficit using intermittent fasting (16:8 protocol).
Increase non-exercise activity (walking, standing) to burn +200kcal/day.
3x weekly 20min sessions (30s sprint / 90s walk intervals).
7-9 hours with 65°F room temperature for optimal fat oxidation.
Training days: +200kcal | Rest days: -200kcal
Increase weights 2-5% weekly with 3-5 sets of 6-12 reps.
40g protein within 30min post-workout.
2:1 work:rest ratio between sets for optimal hypertrophy.
300-500kcal surplus with 2g protein/kg bodyweight.
Squat, deadlift, bench press 3x weekly.
4s eccentric, 1s concentric movements.
48h between muscle group training.