Program
Health
Nutrition
0 kcal 3200 kcal
Hydration
0 L 4.5 L
Supplements
0 doses 0 total
Waist
-- cm
Weight
-- kg
Body Fat
-- %
Daily Targets
Training Day
Calories 0
3300
Protein 0
240
Carbs 0
380
Fat 0
85
MEALS Week 1
Shopping List 0 items
SUPPLEMENTS
106kg
Weight
21%
Body Fat
0
Workouts
Fitness / Fatigue Banister Model
Load
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0
Fitness (CTL)
0
Fatigue (ATL)
--
Form (TSB)
Body Composition Weight & Body Fat
Weight (kg)
Body Fat %
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Weight (kg)
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Body Fat (%)
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Change
December 2025
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Workout
Nutrition
Supplements
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Client Profile
Height 6'8" (203cm)
Starting Weight 106kg
Goal Weight 110kg @ 16% BF
Training Principles
Tempo 3-0-1-0
RPE Target 9/10
Rest (Compounds) 90 seconds
Rest (Isolation) 60 seconds
Nutrition Targets
Training Days 3,300 cal
Rest Days 2,900 cal
Daily Protein 240g
Daily Water 4.5L minimum
Cardio Protocol
🚫🏃
NO RUNNING
8,000-10,000 daily steps (walking only)