Training & Food

How Fyvra adjusts your plan

What the weekly check-in looks at, the weight-change ranges per goal, and which rules are coaching judgement rather than research.

Every week your coach can review your training, weight and how you felt, then show you what to change and why. You review every suggestion before anything saves. This page explains the ranges and rules behind those suggestions in plain English.

Fyvra is coaching software, not medical advice. Some numbers come from published sports nutrition research. Others are coaching judgement — small steps we chose so a noisy week does not swing your plan too hard. We never present judgement as science.

What the check-in looks at

Your goal (fat loss, shred, recomposition, maintenance or muscle gain).

Your weight trend compared with the week before, when there are enough weigh-ins.

How hungry you felt, and whether you were away or training felt harder than usual.

Logged sessions, so volume and loads can move with how the week went.

Weight-change ranges by goal

These percentage bands are measured against your trend weight, not a single morning on the scale.

Fat loss: lose about 0.5% to 1.0% per week (Helms, Aragon and Fitschen, 2014, JISSN).

Shred: lose about 0.7% to 1.0% per week. Faster cuts are more likely to cost lean mass (Helms et al., 2014; Garthe et al., 2011, IJSNEM). We do not aim above 1.0%.

Recomposition: hold roughly steady, or lose up to about 0.3% per week. That band is coaching judgement — recomposition often sits near maintenance.

Maintenance: stay within about plus or minus 0.25% per week. Sized for normal weekly fluctuation.

Muscle gain: gain about 0.25% to 0.5% per week, or about 0.1% to 0.25% if you are more advanced (Iraki et al., 2019, Sports).

Coaching judgement (not research claims)

Calorie changes usually move in 100 kcal steps — small enough to reverse next week if the trend was noise.

We need at least three weigh-ins this week and three in the comparison window before calories move. One odd weigh-in should not rewrite your plan.

On fat loss, high hunger can hold a cut instead of deepening the deficit.

Calories never drop below a per-person floor (about 1400 kcal for women and 1600 for men in our defaults), and suggestions stay under a ceiling near 1.2 times estimated TDEE when we know it.

Loads often nudge by 2.5 kg — a common plate step — when sessions went well.

Away weeks keep intensity (the weight on the bar) and cut volume, in line with research on preserving strength with less work (Spiering et al., 2021, JSCR).

Sources

Helms ER, Aragon AA, Fitschen PJ (2014). Evidence-based recommendations for natural bodybuilding contest preparation. JISSN 11:20.

Garthe I et al. (2011). Effect of two different weight-loss rates on body composition and performance. IJSNEM 21(2):97-104.

Iraki J et al. (2019). Nutrition recommendations for bodybuilders in the off-season. Sports 7(7):154.

Spiering BA et al. (2021). Maintaining physical performance: the minimal dose of exercise needed to preserve endurance and strength. JSCR 35(5):1449-1458.

The full internal register, including every heuristic, lives in the product docs for the team. If something here is unclear, email hello@fyvra.app.

Training & Food