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
2200
Weight Progress Analytics
Projected realistic fat-loss curve
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
Weekly Split
Daily Progress Tracker
AI Adaptive Feedback
Gym
Tennis
Protein Goal
Hydration
EVOLYFT PROTOCOL
This system is engineered to transform your physique, conditioning, movement quality, endurance, discipline, recovery, and long-term health through adaptive training progression, structured nutrition, habit reinforcement, and realistic data-driven guidance.