SYSTEM CORE

Smart nutrition and workout matching built to help you lift heavy and run fast without burning out.

DESIGNED BY

Luca De Sarno

• CPT / Nutritionist
• Strength Coach
Telemetry Active

Hybrid Training & Macro Planner

Ξ
Inexperienced Runner?

Check this box to automatically append the beginner 0–5KM run program files to your output matrix blueprint.

Calculated Target Baselines
2,700 kcal
Protein 180g
Carbs 310g
Fats 68g
Aerobic Engine Threshold 157 BPM
What is MAF Pacing? Maximum Aerobic Function calculates your unique ceiling using the 180 - Age sports science equation. Keep runs under this zone to max out vascular development without causing lifting degradation.
INTEL VAULT: MYTH DEBUNKING & EXECUTION
Will running burn my hard-earned muscle mass?
The Myth: Debunked. Running only eats muscle if your overall caloric budget is in a severe, unmanaged deficit. By keeping your aerobic efforts in strict Zone 2 (low-intensity nasal pacing) and meeting the exact protein baselines generated by the calculator above, you expand capillary density. This actually increases nutrient delivery to your muscles, facilitating faster lifting recovery.
How do I concurrently run faster and lift heavier?
The Rule: Fatigue Management. Never mix maximum central nervous system (CNS) stressors together. If you have a heavy lower-body squat workout, keep your running work separated by at least 6 to 24 hours. Put your high-intensity speed work or sprints on your upper-body training days so your leg muscles can fully recover between lifting microcycles.