Today's Context
Workout today
Workout time
Weight (kg)
Location
Notes for agent (sleep, soreness, events…)
Nutrition phase
Morning plan — meal schedule, supplement timing, workout prep
No health data
Select a mode above and tap Generate.
Agent Chat
context-aware · meals · sessions · health
A
Ready. Ask me anything about today's protocol, nutrition targets, workout adjustments, or supplement timing.
Daily Execution
Nutrition
0 / 2,200 kcal
→
Protein— / 196g
Carbs— / 80g
Fat— / 55g
Fiber— / 35g
No meals logged yet
Training
→
FORZA
18:00
Ghost Targets
Trapbar Deadlift 177.5kg
DB Push Press 22kg DBs
Today's Sessions
None yet
64%
RECOVERY
0.0
STRAIN
Performance Metrics →
Health Snapshot
HRV 7d avg
—
·
Resting HR
—
·
Sleep 7d avg
—
·
Weight
—
·
Steps today
—
·
VO2 Max
—
·
Yesterday at a Glance
No data logged for Monday 9 Mar yet.
Week Overview
This Week Click workout badge to change
Mon
9
FORZA
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Tue
10
ATLETICO
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Wed
11
IPERTROFIA
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Thu
12
WOD
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Fri
13
FORZA
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Sat
14
REST
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Sun
15
REST
FORZA
ATLETICO
IPERTROFIA
WOD
REST
CUSTOM
Energy Balance
Cumulative Deficit
−15400
kcal this week · Target: −3,500
Progress0%
↯Active cals −20% buffer. Unweighed food +10% buffer.
Protein Adherence
—
g avg/day · Target: 196g (2.2×89kg)
Today · Phase 1 — Deficit
Macro Targets
Calories
—
Target: 2,200 kcal
Protein
—
Target: 196g (2.2×kg)
Carbs
—
Peri-WO only · 80g
Fat
—
Target: 55g
Fiber
—
Min 35g/day
Est. Deficit
~2197
TDEE est. · log meals for deficit
Meal Log
Today's Meals
Supplements
Morning
0/1
Breakfast
0/4
Pre-WO
0/6
Intra
0/1
Post-WO
0/2
Dinner
0/2
Night
0/4
0 / 20 total complete
Morning · Fasted
07:00
Lactoferrin20–30 min before breakfast
1 cap
Breakfast
07:30
Vitamin D3Fat-soluble — take with dietary fats
2000 IU
Fat-soluble — always take with dietary fat for full absorption
IM8 Essentials ProRequires dietary fat — D3/K2 absorption
1 serving
Take with fat — D3/K2 need fat for absorption
IM8 Longevity SetWith fats present
per label
Psyllium Husk20–30 min after Lactoferrin
10g
Pre-Workout
WO −30min
Citrulline Malate
6g
Beta-Alanine
3.2g
Taurine
2g
ALCAR
1g
Collagen PeptidesWith small VitC food
10–15g
Pair with VitC — required for collagen synthesis
CaffeineHard cutoff 12:00 — CYP1A2 AC
≤200mg
No caffeine after 12:00 — CYP1A2 AC slow metaboliser
Intra-Workout
During WO
EAAs
10g
Post-Workout / Anchor Meal
Post WO
Creatine MonohydrateWith Anchor Meal
10g
PhosphatidylserinePost-WO or with dinner on rest days — cortisol blunting
400mg
With Dinner
19:30
Curcumin BCM-95Fat-soluble — take with dinner
per label
Omega-3 IFOS0/4wkMax 4x/week — take with dinner
×3 caps
Night Stack
21:00
Magnesium BisglycinateAdditive hypotension with Doxazosin
per label
Additive BP drop with Doxazosin — take sitting
Magnesium L-ThreonateCognitive / sleep
per label
L-Theanine TheaGreenMild BP reduction — monitor
2 caps = 200mg
Mild BP lowering — additive with Doxazosin+Mg stack
Doxazosin RatiopharmAlpha-1 blocker. Take sitting.
per prescription
Rx alpha-1 blocker — orthostatic hypotension risk, sit when taking
Nutrition History — last 30 days
Workout Logger
Select Workout
⚡
Forza
Max effort / Power
🔥
Atletico
Athletic / HIIT
◈
Ipertrofia
Hypertrophy / TUT
∞
WOD
Metabolic / Circuit
✎
Custom
Free session
Session Table
· FORZA
0min
Ghost = last PR · Target = agent mandate
Session History
Exercise History
Performance Metrics
Today's Readiness estimated · updates with data
Moderate
Light · 0.0/21
HRV today
—
no data
Resting HR
—
no data
Sleep
—
no data
Yesterday protein
—
no data
7-day trend
Recovery
Strain
64%
64%
64%
64%
64%
64%
64%
We
Th
Fr
Sa
Su
Mo
Tu
Health Analytics
📱
iOS Shortcut · Recommended
Run the Protocol OS Export shortcut
Saves 90 days of all metrics to iCloud Drive / Protocol OS / health_data.json
Files app → iCloud Drive → Protocol OS → health_data.json
Or drag any file / choose manually
JSON (Health Auto Export) · XML (Apple Health export.xml)
JSONXML
PARSING…