EVOLYFT
Your complete transformation operating system for fat loss, lean muscle gain, recovery, performance tracking, discipline, and long-term evolution.
Current Weight
106kg
Goal Weight
85kg
Timeline
5 Months
Daily Calories
1900
Weight Progress Analytics
Daily • Weekly • Monthly transformation analytics
Body Metrics
Estimated Body Fat
31–34%
Lean Mass Goal
Maintain
Protein Goal
170g
Transformation Probability
If training consistency, nutrition adherence, sleep, and recovery remain high, reaching 85–88kg with visible muscle definition is realistic.
Advanced Nutrition System
Andhra-compatible high-protein fat loss protocol
Estimated Daily Deficit
700–900 kcal
| Time | Meal | Foods | Calories | Protein |
|---|---|---|---|---|
| 7:30 AM | Breakfast | 80g Oats + 4 Egg Whites + 2 Whole Eggs + Banana + Black Coffee | 520 | 38g |
| 10:45 AM | Post Workout | 1 Scoop Whey + 2 Bananas + 5 Almonds | 350 | 32g |
| 1:30 PM | Lunch | 200g Chicken/Fish + 150g Rice + Vegetables + Curd | 650 | 50g |
| 4:00 PM | Pre Tennis | Peanut Butter Toast + Apple | 250 | 10g |
| 8:00 PM | Dinner | 200g Fish/Chicken + Soup + Salad | 450 | 42g |
Progressive Training System
Phase 1 - Foundation
Weeks 1–4
- Push/Pull/Legs split
- Focus on form and endurance
- Moderate cardio conditioning
- Mobility + recovery priority
Phase 2 - Intensity
Weeks 5–10
- Heavier progressive overload
- Athletic conditioning
- Explosive movements introduced
- Workout variations rotate weekly
Phase 3 - Recomposition
Weeks 11–20
- Lean muscle shaping
- Supersets + hypertrophy focus
- Tennis performance integration
- Conditioning optimization
Daily Gym + Daily Tennis Split
Monday
Push Strength + Tennis Footwork
Tuesday
Lower Body + Rally Drills
Wednesday
Pull Strength + Agility
Thursday
Athletic Conditioning + Match Simulation
Friday
Upper Hypertrophy + Tennis Endurance
Saturday
Explosive Lower Body + Competitive Tennis
Sunday
Mobility + Light Tennis Recovery
Daily Progress Tracker
Date-based transformation logging system
Adaptive Intelligence
Enter your daily metrics to generate adaptive recommendations.