Trend Weight vs Intake
Last 150 days, with calories and expenditure as context.
Trend
Calories
Expenditure
Coach Read
Patterns that matter most right now.
Macro Adherence
Decision Rule
Recent Food Anchors
Calories vs Trend: What Actually Moves
Weekly MacroFactor averages compared with trend-weight outcomes.
90-Day Forecast
Adjust the rate slider to see where the next block lands.
30 / 60 / 90 Day Coaching Targets
Do / Don't Notes
The practical rules that make Block 1 work during the cut.
Suggested Changes
Small adjustments only where the data supports them.
Graded Exercise Swaps
Use these when a machine is taken, recovery is off, or the left side/back needs a safer option.
Block 1 Fit Check
What your current plan is asking of you.
Muscle Set Coverage
Logged sets from current MacroFactor program export.
Current Block Exercises
Progression Guardrails
Workout Rhythm
Monthly workout count from Strong, then MacroFactor after the app switch.
Most Repeated Patterns
Recent Compound Exercise Frequency
Recent Auxiliary Exercise Frequency
Best Estimated Strength Marks
Weekly Check-in
Enter the Saturday MacroFactor and readiness data that drives your adaptive forecast.
How Updates Should Work
Best for heavy thinking
Upload new MacroFactor and Strong exports here, then I will rerun the full analysis and update the tool. That keeps the coaching read accurate and lets me notice patterns instead of just appending numbers.
Weekly adaptive workflow
Use this form each Saturday. The latest entry updates projected loss rate, goal date, macro guidance, and recovery recommendations immediately.
Move data between versions
Export from the browser that has your current check-ins, then import that JSON file in production. Imported dates replace matching dates and preserve the rest.
Model limitation
A single week remains noisy. The model normally requires two slow weeks before reducing calories and will override a reduction when recovery or physical flags are poor.