Fitness workflow
Fitness phase — bulk, cut, reverse, recomp
Set phase calories and macros, reverse diet out of a cut, then recomp near maintenance with volume-aware protein.
- 1
Bulk & cut macros
Pick cut or lean bulk with experience-safe weekly rates.
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- 2
Reverse diet
Raise calories with adaptive bumps when the scale still drops.
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- 3
Body recomp
Cap deficit by training volume so recovery keeps up.
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- 4
TDEE check
Re-check maintenance before the next phase.
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