Hot Asana · Performance Nutrition Coaching
Macro Blueprint
Wizard
Build a complete, personalized macro plan in 5 steps. Built on PNC1 methodology — Katch-McArdle formula, metabolic profiling, and evidence-based periodization.
⚖️ Kansas Nutrition Education & Macro Coaching Only
Client Profile
BMR uses Katch-McArdle: BMR = (LBM kg × 21.6) + 370
Body Composition
Use DEXA, calipers, or visual estimate. Critical for Katch-McArdle.
Guided Initial Consultation
These are the same live-call prompts from your consultation tool, placed directly on the profile page so you can move through the call without leaving the wizard.
What do you want to change most over the next 8 to 12 weeks?
✓
Improve body composition✓
Lose body fat✓
Build muscle✓
Increase energy✓
Improve nutrition habits✓
Improve performanceWhat does your current eating, movement, and routine actually look like right now?
What does your day-to-day life actually look like right now?
What has been getting in the way, and what have you already tried?
How would I summarize what is really going on here, and what needs to happen next?
Metabolic Assessment
Determines carb allocation, nutrition system, and program structure — PNC1 Module 4
Body Type / Somatotype
Ecto: 40–60% carbs · Meso: 30–40% · Endo: <20% — PNC1 p.85
EctomorphThin/rectangular. Poor appetite. Fast metabolizer. Struggles to gain.40–60% carbs
MesomorphAthletic build. Moderate response. Adapts well to most approaches.30–40% carbs
EndomorphRounder build. Gains easily. High insulin resistance. Efficient metabolism.<20% carbs
Oxidizer Type
Fast OxidizerHungry 2–3hr after meals. Crashes on high-carb. Anxious/wired.
Medium OxidizerHungry 3–4hr after meals. Handles both carbs and fats reasonably.
Slow OxidizerFull 4–5+ hrs. Gains easily. Feels sluggish without carbs.
Insulin Sensitivity
High SensitivityNo energy crashes from carbs. No blood sugar history. Carbs tolerated.
ModerateOccasional energy dips. Some belly fat. Moderate carb tolerance.
Low / ResistantCrashes after carbs. Belly-dominant fat. Blood sugar history.
Hormonal Status (Female)
Pre-menopausalRegular cycles
Peri-menopausalIrregular, symptoms
Menopausal12+ mos no period
N/A / MaleNot applicable
Gut Health
GoodRegular digestion, no major issues
ModerateOccasional bloating, some sensitivities
PoorFrequent bloating, IBS, sensitivities
Lifestyle & History
Shapes periodization, carb timing, and metabolic adaptation assessment
Chronotype / Circadian Rhythm
Affects carb timing protocol — early birds get front loading, night owls get backloading — PNC1 p.118
Early BirdNatural 5–7am wake. Tired by 9–10pm. Best energy morning.
Balanced7–8am wake. Tired by 10–11pm. Consistent energy.
Night OwlPrefer 9am+ wake. Most alert after 9pm.
Sleep Quality (1–5)
Very PoorExcellent
Stress Level (1–5)
Very LowChronic
Diet History
✓
Never seriously dieted✓
Calorie counting / MFP✓
Low carb / keto✓
Intermittent fasting✓
Fad diets / cleanses✓
Very low calorie (<1200/day)✓
Worked with dietitian✓
Yo-yo dieting historyMetabolic Adaptation Signs
3+ signs → Davoodi Cycle recommended to reset metabolism first
✓
Always cold✓
Hair thinning / shedding✓
Chronic fatigue✓
Plateau despite deficit✓
Brain fog / mood changes✓
Low libido✓
Historically slow progress✓
Irregular periodsGoals & Timeline
Sets the calorie deficit/surplus and defines program structure
Primary Goal *
Rapid Fat Loss35–40% deficit. Quick visible results. Higher protein.
Steady Fat Loss15–20% deficit. Sustainable pace. Best muscle preservation.
Body Recomp5–10% deficit. Lose fat + build muscle simultaneously.
MaintenanceAt TDEE. Build sustainable habits. Stabilize metabolism.
Steady Muscle Gain5–10% surplus. Clean bulk. Minimal fat gain.
Aggressive Gain20%+ surplus. Maximum hypertrophy. Some fat gain expected.
Program Length *
8-Week Program4 × 2-week phases. Event-driven deadline or first-time clients.
12-Week Program3 × 4-week blocks. Sustainable transformation. Significant body comp change.
Training Setup
Determines TDEE multiplier and carb timing protocol
Activity Level (PAL) — WHO/PNC1 Standards
PAL 1.4SedentaryDesk job, no training. <5,000 steps/day.
PAL 1.6Lightly ActiveHigh NEAT, no training. ~7,500 steps/day.
PAL 1.7Mod. ActiveLow NEAT on training days. ~10,000 steps.
PAL 1.9ActiveHigh NEAT on training days. 10,000+ steps.
PAL 2.0Very ActiveTwice-daily training, low NEAT.
PAL 2.2Elite ActiveTwice-daily + high NEAT all day.
Tip: When in doubt, err LOW — overestimating TDEE is the #1 coaching error. (PNC1 p.77)
Training Types
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🧘 Hot Yoga✓
🏋️ Weights / Resistance✓
⚡ HIIT / Circuit Training✓
🏃 Running / Jogging✓
🚴 Cycling / Spin✓
🤸 Pilates / Barre✓
🚶 Walking / Hiking✓
⚽ Sports / OtherMacro Blueprint · Hot Asana
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Client Record
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