- Phase logic
- Macro phases align to training: higher carbs around harder sessions, stable protein daily, fat adjusts for calorie targets. Refeeds or diet breaks appear only when adherence and biofeedback justify them—not randomly.
- Weekly structure
- Daily meal structure with swaps at similar macro bands. Grocery lists batch prep into 2–3 cook blocks to reduce decision fatigue.
- Progression rules
- Calorie changes are small (5–8% steps) with 10–14 day evaluation windows. Protein is held constant while carbs/fat flex to protect lean mass and training quality.
- Energy & density
- Fiber and hydration targets protect appetite and digestion on lower calories. Caffeine and stimulant reliance is discouraged as a substitute for sleep.
- Hunger & energy
- Low-energy days trigger a protected ‘minimum viable day’ template: hit protein + steps + one whole-food meal pattern—never a punitive starvation rebound.
- Sleep & stress
- Sleep and stress are explicitly modeled as variables that change hunger and cravings; the plan gives practical swaps instead of moralizing slip-ups.
- Safety boundaries
- No medical claims. Users with metabolic disease, eating-disorder history, or pregnancy must work with licensed professionals before aggressive deficits.
- Personalization levers
- Taller or more active users receive higher step and carb floors; smaller athletes receive tighter portion templates. Budget modes emphasize affordable protein sources without pseudo-science ‘fat burning’ foods.
- Meal execution
- Meals are written with prep time, reheating behavior, and salt/satiety in mind. Spices and volume foods improve adherence without ‘magic’ ingredients.
- When to adjust
- If weight loss stalls for 14+ days while adherence is high, the next lever is structured refeed or maintenance week—not blind additional cardio.