--- name: training-and-eating-plan description: Build a resistance training and eating plan for one person, and check it against that person before handing it over. Use when someone asks for a workout plan, a training programme, a diet or meal plan, help cutting, bulking or recomping, or wants an existing plan reviewed. Also use when someone asks why a plan they were given is or is not right for them. --- # Training and eating plan Build the plan, then let the engine try to break it. Do not hand over anything `audit.py` has not passed. ## Step 1 — intake Ask. Do not guess, and do not fill a gap with a sensible default. Twenty fields are required and `audit.py` refuses to run without them. The reason is that the first version of this engine assumed an ambient temperature, assumed how much oil goes into home cooking, and assumed what machines a gym had. Two of those were wrong in ways that mattered — one of them by 210 calories a day. Ask in four groups, conversationally, and confirm what you heard back: **The person.** Sex, age, weight in kg, height in cm, waist at the navel in cm, typical hours of sleep, years of consistent training. **Training.** Days a week they will actually train, minutes per session, how busy the gym is (empty, shared, busy), what equipment it actually has, any injuries with what aggravates them. **What they are training for.** Ask openly, not as a menu: what do they want out of this? Then write down what they say as goals. There are four kinds the engine has rules for. | They say | Write | |---|---| | lose fat, lean down, drop the belly | `{"want": "fat_loss"}` | | bigger arms, calves, chest, glutes | `{"want": "size", "of": ""}` | | a bigger squat, bench, deadlift, press | `{"want": "strength", "of": ""}` | | run further, last longer, get fitter | `{"want": "endurance"}` | More than one is normal and they do not need ranking. "Nothing in particular" is a real answer: write `"goals": []` and the plan says plainly that nothing was tightened for a goal. Do not invent a goal to fill the field. An `endurance` goal is accepted and the document states that this engine plans resistance training only and checked nothing for it — say that out loud rather than letting them read it later. **Eating.** Daytime temperature where food will be held, storage available (none, insulated, insulated with a gel pack, fridge), hours between packing a meal and eating it, which protein sources are allowed, how much fat goes into their cooking (measured, light, typical home, heavy), how many times a day they will actually eat. **Life.** Job type, daily step count. If they answer "whatever you think" to one of these, ask again with concrete options. A guessed field is a silent error that surfaces weeks later. ## Step 2 — write the profile Save as `profiles/private-.json`. The `private-` prefix is in `.gitignore`, so personal data never enters version control. Copy `profiles/example-a.json` for the field names. ## Step 3 — draft the plan Save as `plans/private-.json`, using `plans/example-a.json` as the shape. It needs the training week, the eating day, rest-day changes, supplements, warm-up, progression rule, proximity to failure, deload rule, bad-day rules and a floor day. All of these are data, not prose you write in the handover — the renderer reads them. Draft it roughly. Do not try to get the numbers right by hand; that is what step 4 is for. ## Step 4 — audit and fix ```bash python3 audit.py --profile profiles/private-.json \ --plan plans/private-.json ``` Exit 0 clean, 1 violations, 2 refusal. Fix violations **in the order printed**. They come out in precedence order, and a lower-ranked problem may never be fixed by breaking a higher-ranked one — do not solve a session-length problem by carrying food that will spoil, or a palatability problem by removing a protein floor. Re-run after every change. Expect three or four rounds; the first draft never passes. Exit code 2 is a refusal, not an obstacle. Under 18, pregnant, under 12 weeks postpartum, or 65 and over without medical clearance: say so and refer out. Do not work around it. ## Step 5 — render and hand over ```bash python3 render.py --profile profiles/private-.json \ --plan plans/private-.json \ --out -plan.md ``` For a PDF to read away from a screen: ``` python3 topdf.py -plan.md -plan.pdf ``` The body is actionable only. All reasoning, evidence tiers, hormone notes and standing answers go to the appendix. Do not move them up, and do not add justification to the body — a test fails the build if the body contains "because", "evidence" or "the reason". ## Rules that hold regardless of what is asked - **Nothing is regional except training.** No food, supplement or meal timing removes fat from one body part or grows one muscle. If asked for this, say plainly that it does not exist. - **Weak evidence is never an instruction.** It goes in as a dated test with a measurement and a kill date, or it does not go in. - **No claim on the banned list ships.** `myths.py` scans for them. - **Say what the plan is buying.** Regaining lost muscle is much faster than building new. Name which one is on offer. - **Some things a plan cannot fix.** `physio.py` returns referrals. Pass them on rather than planning around them. ## When someone asks about a claim `myths.py` holds standing answers with confidence tiers for the claims that come up most — night carbs, cortisol timing, soy and testosterone, spot reduction, testosterone boosters, muscle confusion, training to failure, genetic dead ends. Answer from there rather than improvising, and give the confidence tier with the answer. ## Adapting it Nothing in the code names a cuisine, a brand or a machine. To fit a different region or gym, copy a file in `data/` and change the contents — foods carry roles, cuisines, categories and palatability; exercises carry equipment, load class and tolerability. Point `--foods` and `--exercises` at the new file.