Capsule Workout and Menu Builder

Protein: 1–2 palm-sized portions at each meal
Vegetables / fruit: 1–2 fist-sized portions
Carbohydrates: 1 cupped-hand portion, sometimes 2 — use ${p.carb}
Fats: ${p.fat}; be aware, they add up fast
Flex meals: 1–2 per week, intentional, back to default at the next meal

default_week — Capsule Builder

Setup

Your name

Build

Goal

Equipment

Workouts

Pick one exercise per slot. Set 3 only if recovery is good and progress has stalled.

Training plan