菜单
Helps users build a sustainable nutrition plan centered on protein targets, whole foods, and adherence strategies. Use when planning meals, adjusting macros, or building lasting dietary habits. Not medical advice.
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基于 SOC 职业分类
Use when someone starts lifting, hits a strength or hypertrophy plateau, restructures a lifting program, or wants to build strength or muscle — designing a progressive resistance program with splits, compound movement patterns, sets/reps, progressive overload, and deloads from barbells and dumbbells. General fitness guidance, not medical advice. Owns resistance/strength training only. Do NOT use to program high-intensity interval conditioning or circuits (use fitness-program), a steady-state aerobic-base or Zone 2 block (use zone-2-cardio-plan), or a mobility/flexibility routine (use mobility-routine).
Use when someone asks to build a steady-state cardio plan, train an aerobic base or Zone 2, structure easy or endurance weekly cardio, train by heart-rate zones, or improve resting heart rate, VO2, or endurance. Builds a heart-rate-zone aerobic training block with session structure, modality choice, and progression. General fitness guidance, not medical advice. Do NOT use to design a strength or lifting program (use Strength Training Plan), high-intensity interval conditioning, HIIT, or circuits (use Conditioning & HIIT Program), or a mobility/flexibility routine (use Mobility Routine).
Explains common lab panels in plain language and what questions to bring to a doctor. Use when reviewing blood test results and wanting to understand what markers mean. Education only; not medical advice or diagnosis.
Designs prehab and mobility work to reduce injury risk for shoulders, knees, lower back, and hips. Use when starting a training program or addressing chronic tightness. General movement guidance; not medical advice; consult a physio for existing injuries.
Assembles an evidence-informed weekly longevity routine covering sleep, zone 2 cardio, strength training, and dietary patterns. Use when building or auditing a long-term health practice. General wellness guidance; not medical advice.
Builds a daily mobility and flexibility routine for desk workers targeting hips, thoracic spine, shoulders, and ankles. Use when addressing stiffness, poor posture, or building a movement practice. General guidance; not medical advice.
| name | Nutrition Planner |
| description | Helps users build a sustainable nutrition plan centered on protein targets, whole foods, and adherence strategies. Use when planning meals, adjusting macros, or building lasting dietary habits. Not medical advice. |
This skill builds a practical, sustainable nutrition plan. It prioritizes protein adequacy, whole-food sourcing, and habits that hold up over months, not days. This is general wellness guidance, not medical advice — consult a registered dietitian or physician for clinical dietary needs.
Protein is the highest-leverage macro. The default target is 1.6–2.2 g per kg of body weight per day. Start at the low end for sedentary individuals and move toward the high end for anyone training 3+ days per week. Distribute protein across at least 3 meals to maximize muscle protein synthesis. Good anchors: eggs, Greek yogurt, cottage cheese, chicken, fish, legumes, tofu.
Estimate total daily energy expenditure using body weight in lbs multiplied by 14–16 for maintenance (lower end for desk workers, higher for active individuals). For fat loss, apply a 300–500 kcal deficit. For muscle gain, a 200–300 kcal surplus. Avoid extremes: deficits beyond 750 kcal/day reliably destroy adherence and muscle mass.
Build 80% of the diet from whole, minimally processed foods: vegetables, fruits, legumes, whole grains, lean proteins, nuts, and seeds. The remaining 20% can be flexible — rigid perfection is the enemy of long-term adherence. No food is categorically off-limits; frequency and portion govern outcomes.
Design a repeatable template of 3–4 meals rather than tracking every bite forever. A useful default: protein + vegetable + starchy carb at each main meal, with one or two protein-anchored snacks if needed. Batch-cook grains, proteins, and roasted vegetables once or twice per week to eliminate decision fatigue.
Target 2.5–3.5 L of water per day, more with heavy training or heat. Fiber target is 25–35 g per day from vegetables, fruit, legumes, and whole grains. Fiber intake strongly predicts diet quality and satiety.
Review progress every 2–3 weeks, not daily. Scale changes are unreliable day-to-day. If weight is not moving as intended after 3 weeks, adjust calories by 10–15% before overhauling the whole plan. If adherence is breaking down, reduce complexity first — simplicity beats precision.
