RECOMP ACTIVEPatient: Puneet (96.1 kg)•BMR: 1927 kcal•Target: 78.7 kg
RECOMP.AI
CLINICAL STRATIFICATION • PUNEET

MOBILIZE VISCERAL FAT.
RETAIN 62.8KG MUSCLE.

Clinical body recomposition protocol for South Asian Phenotype. Targeting 300 kcal energy deficit below TDEE while building high-density skeletal muscle.

CLINICAL PRIORITY • VISCERAL FAT INDEX 12.1

South Asian Phenotype Risk Mitigation

Visceral fat index is clinically elevated at 12.1 (Target: < 9.0). Traditional caloric surplus ("bulking") is strictly forbidden as it worsens hepatic insulin resistance and cytokine release.

12.1CURRENT INDEX

FEATURED BIOMETRICS

BIA MEASURED JULY 13, 2026
96.1 KG
BASELINE WEIGHT

Total Body Mass

BMI 29.7 • Overweight Boundary

30.4%
% OFF ATHLETIC TARGET

Body Fat Percentage

Total Fat Mass: 29.2 kg

62.8 KG
EXCELLENT RATE (65.3%)

Skeletal Muscle Mass

Fat-Free Mass: 66.9 kg

2687 KCAL
-300 KCAL DEFICIT

Recomposition Target

Maintenance TDEE: 2987 kcal

TARGET WEIGHT STRATIFICATION

RECOMMENDED CLINICAL GOAL

Sustainable Athletic Target (15% BF)

78.7 KG
  • Retains 100% of Muscle Mass (66.9 kg FFM)
  • Requires pure fat loss of 17.4 kg
  • Mobilizes visceral fat index down to < 9.0
  • Physiologically stable & sustainable long-term
DEVICE SCALE-BIASED TARGET

Generic Ideal (6.17% BF)

71.3 KG
  • Requires dropping body fat to an extreme 6.17%
  • Triggers severe metabolic suppression & leptin drop
  • High risk of skeletal muscle mass catabolism
  • Unsustainable for non-physique competitors

CORE PROTOCOL PILLARS

01

High-Protein Anabolism

154g - 211g Protein/day to override energy restriction anabolic resistance.

02

Progressive Resistance (PRT)

4 Days/week split with 12-20 sets per muscle group weekly.

03

Aerobic Visceral Burn

150 Mins/week Zone 2 cardio to mobilize visceral and liver fat stores.

04

Intermittent Diet Breaks

1-Week Diet Break every 6-8 weeks at maintenance calories to reset thyroid/leptin.

CLINICAL AI CONSULTATION

AI BODY RECOMPOSITION COACH

PATIENT DATA LOADED: PUNEET (96.1 KG, 30.4% BF)
SUGGESTED CLINICAL PROMPTS:
AI

Clinical AI Recomposition Coach

Hello Puneet. I have loaded your clinical bioimpedance report (96.1 kg total mass, 30.4% body fat, 62.8 kg skeletal muscle, 1927 kcal BMR, Visceral Fat Index 12.1).

Our priority target is 78.7 kg at 15% body fat—requiring 17.4 kg of fat reduction while protecting 100% of your muscle mass. Ask me anything about your energy budget, protein requirements, lifting program, or cardio timing.

METABOLIC LAB

ENERGY & MACRONUTRIENT SIMULATOR

BASED ON MIFFLIN-ST JEOR & HARTSOOK ANABOLIC MODELS

Biometric Input Variables

96.1 kg
30.4%
1.55 (Moderate PRT)
2.0 g/kg (154g/day)

Simulated Energy Output

MEASURED BMR
1927 KCAL
Basal Rate
MAINTENANCE TDEE
2987 KCAL
Total Daily
TARGET
2687 KCAL
-300 kcal Deficit

Target Macro Breakdown

PROTEIN (2.0g/kg)154g (616 kcal)
FATS (25% Energy)75g (672 kcal)
CARBS (Remainder)350g (1399 kcal)
DUAL-MODALITY REGIMEN & AI EXERCISE REPLACER

WORKOUT PROTOCOL & AI EXERCISE SWAP

RPE: KEEP 1-2 REPS IN RESERVE (RIR 1-2)
PROGRAM SPLITS:
INTERFERENCE RULE • SEPARATE BY 6+ HOURS FROM LIFTING

Aerobic Visceral Fat Mobilization

150 Mins/Week Zone 2 Moderate Cardio (Brisk walking, incline treadmill, cycling) to clear visceral & hepatic fat.

150 / 150 Mins
WEEKLY TARGET
DAY 1

Upper Body Hypertrophy

CHEST • BACK • SHOULDERS

1. Barbell Bench Press

4 Sets × 6-8 Reps | Rest 2-3 minsChest & Triceps

2. Bent-Over Barbell Rows

4 Sets × 8-10 Reps | Rest 2 minsLats & Upper Back

3. Standing Military Press

3 Sets × 8-10 Reps | Rest 2 minsDeltoids

4. Lat Pulldowns / Pull-ups

3 Sets × 10-12 Reps | Rest 90sLats

5. Dumbbell Lateral Raises

3 Sets × 12-15 Reps | Rest 60sSide Delts
DAY 2

Lower Body & Core

QUADS • GLUTES • ABS

1. Barbell Back Squats

4 Sets × 6-8 Reps | Rest 3 minsQuads & Glutes

2. Romanian Deadlifts (RDL)

4 Sets × 8-10 Reps | Rest 2 minsHamstrings & Glutes

3. Leg Press (45-degree)

3 Sets × 10-12 Reps | Rest 90sQuads

4. Standing Calf Raises

4 Sets × 12-15 Reps | Rest 60sCalves

5. Hanging Leg Raises

3 Sets × 12-15 Reps | Rest 60sAbs & Core
DAY 3

Push & Pull Hypertrophy

CHEST • ARMS • UPPER BACK

1. Incline Dumbbell Press

4 Sets × 8-10 Reps | Rest 2 minsUpper Chest

2. Seated Cable Rows

4 Sets × 8-10 Reps | Rest 90sMid-Back

3. Cable Chest Flyes

3 Sets × 12-15 Reps | Rest 60sChest Isolation

4. Incline Dumbbell Bicep Curls

3 Sets × 10-12 Reps | Rest 60sBiceps

5. Tricep Rope Pushdowns

3 Sets × 12-15 Reps | Rest 60sTriceps
DAY 4

Lower Body & Posterior

POSTERIOR CHAIN • ABS

1. Barbell Deadlift

3 Sets × 5 Reps | Rest 3 minsEntire Posterior Chain

2. Bulgarian Split Squats

3 Sets × 8-10 Reps/leg | Rest 90sQuads & Glutes

3. Lying Hamstring Curls

4 Sets × 10-12 Reps | Rest 60sHamstrings

4. Seated Calf Raises

4 Sets × 15 Reps | Rest 60sSoleus / Calves

5. Ab Wheel Rollouts

3 Sets × 10-12 Reps | Rest 60sCore Stabilizers

Log Aerobic Cardio Session

NUTRITIONAL ARCHITECTURE & AI SWAP

HIGH-PROTEIN MEAL PLANNER & AI REPLACER

DIETARY PRESETS:
MEAL 1 • 8:00 AM
42G PROTEIN | 450 KCAL

Masala Egg White Bhurji & High-Fiber Oats

  • • 5 Egg Whites + 1 Whole Egg (Scrambled with spices, onions, tomatoes)
  • • 50g Rolled Oats cooked with water + chia seeds
  • • 1 Cup Black Coffee or Green Tea
MEAL 2 • 1:00 PM
52G PROTEIN | 620 KCAL

Tandoori Chicken & Quinoa Dal Bowl

  • • 200g Skinless Chicken Breast (Marinated & grilled)
  • • 150g Cooked Quinoa or Brown Rice
  • • 1 Bowl Yellow/Green Dal + Cucumber Salad
MEAL 3 • 5:30 PM
38G PROTEIN | 340 KCAL

Whey Isolate + Creatine Anabolic Shake

  • • 1.5 Scoops Whey Protein Isolate in water
  • • 5g Creatine Monohydrate
  • • 1 Medium Banana or Berries
MEAL 4 • 8:30 PM
48G PROTEIN | 550 KCAL

Grilled Fish Tikka & Roasted Veggies

  • • 200g White Fish (or Salmon) in minimal olive oil curry
  • • Large Bowl Roasted Broccoli, Peppers, Zucchini
  • • 1 Whole Wheat Roti
LONGITUDINAL TRACKING

PROGRESS ANALYTICS & BIOMETRIC LOGS

TARGET: 78.7 KG @ 15% BODY FAT

Log Weekly Weigh-In

TRAJECTORY ROADMAP

Weight Loss Curve

FAT LOSS: 17.4 KG NEEDED
96.1 kg Baseline87.5 kg (Wk 8)78.7 kg Goal

Biometric History Logs

LATEST LOGS FIRST
DATEWEIGHT (KG)BODY FAT %VISCERAL FATFFM (KG)
Jul 13, 202696.1 kg30.4%12.166.9 kg