APEXby Mukesh Gahlot
Sample template

AI-drafted plan for review.

One sample profile and the AI's first draft of their week. Step through Day 1 to Day 7 to see how the workout rotates while the diet stays the same. Tap any row to edit sets, reps, or swap the item.

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Sample profile

Sample · Male · Fat loss · Intermediate

18-23% body fat silhouette
Age
32 years
Height
178 cm (5'10")
Weight
82 kg (181 lb)
Body fat
18-20% (lean)

Training

Goal
Fat loss
Experience
Regular (1+ year)
Days/week
5
Time/session
60 min
Equipment
Commercial gym
Training time
Evening
Daily activity
Active (job involves standing or walking most of the day)

Diet

Preference
Non-vegetarian
Specifics
Eats mutton, only on Saturday and Sunday
Allergies
None

Health

Injuries
None
Conditions
None
Targets the AI worked from

Pre-calculated before the AI generated the plan.

  • BMR1778 kcal/day
    Mifflin-St Jeor
  • TDEE3066 kcal/day
    BMR x 1.725 for Active
  • Daily calorie target2566 kcal
    TDEE - 500 for fat loss
  • Protein164 g/day
    2 g per kg body weight
  • Carbs318 g/day
    Remaining kcal at 4 kcal/g
  • Fat71 g/day
    25% of total kcal at 9 kcal/g
Cycle · Day 1 of 7
  1. Start with hydration

    A glass of water within 10 min of waking kickstarts metabolism and rehydrates after 7-8 hours of fasting.

    • Whey Protein
      24P3C2F
      1
      scoop120
    • Banana
      1P27C0F
      1
      piece105
    Total225 kcal
    • Egg White
      24P0C0F
      6
      pieces102
    • Egg Whole
      12P2C10F
      2
      pieces156
    • Oats (dry)
      10P40C4F
      60
      g233
    • Almonds
      3P3C8F
      15
      g87
    Total578 kcal
    • Chicken Breast
      62P0C8F
      200
      g330
    • Brown Rice (cooked)
      6P48C2F
      200
      g224
    • Salad (mixed greens)
      3P6C0F
      150
      g30
    • Olive Oil
      0P0C14F
      1
      tbsp119
    Total703 kcal

  5. Anchored to your workout. Eat roughly 60 min before training.

    • Apple
      1P25C0F
      1
      piece95
    • Peanut Butter
      4P3C8F
      15
      g88
    Total183 kcal
    • 1
      Flat Bench Press
      Chest
      03
    • 2
      Incline Bench Press
      Chest
      03
    • 3
      Cable Crossover
      Chest
      03
    • 4
      Pulley Push Down
      Tricep
      03
    • 5
      Overhead Dumbbell Extension
      Tricep
      03

  7. Within 30-45 min after training for optimal recovery.

    • Whey Protein
      24P3C2F
      1
      scoop120
    • Carb Blend (supplement)
      0P47C0F
      1
      scoop190
    Total310 kcal
    • Fish (white)
      40P0C4F
      200
      g206
    • Sweet Potato (cooked)
      4P40C0F
      200
      g172
    • Salad (mixed greens)
      3P6C0F
      150
      g30
    Total408 kcal
  9. Sleep is where muscle is built

    Target 7-9 hours. Last meal 2-3 hours before bed. Consistent wake time matters more than total duration. The protocol works at any hour: train on YOUR schedule.

Daily totals

How the diet stacks up against the plan.

  • Calories2407kcal / 2566kcal target
  • Protein221g / 164g target

    Over target. For a fat-loss client this is intentional on protein. Coach-typical pattern.

  • Carbs253g / 318g target
  • Fat62g / 71g target
Notes

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