Average weight
71.4kg
+0.3 kg over 4 weeks
KKPower Lab · Hypertrophy dashboard
Grow clean. Keep your lean mass under control.
Body KPIs, macro targets, evidence-rated supplements and protocols that work. All in one operating panel.
Skinfold estimate
8.1% stima
Stable during the surplus
Strength gain
+7.5%
Squat · bench · deadlift total
Macro adherence
92%
Last 7-day average
Macro calculator
Daily estimate based on body weight and goal
Goal
Calories
2800
Protein
140g
Carbs
418g
Fat
63g
One-rep max (1RM)
Epley-formula estimate from one set to failure
Estimated 1RM
96kg
100% · max strength96 kg
90% · strength 3-4 reps86 kg
80% · hypertrophy 5-8 reps77 kg
70% · volume 8-12 reps67 kg
60% · strength endurance 12-20 reps58 kg
Epley formula: load × (1 + reps ÷ 30). Indicative values: test heavy loads with a spotter.
Cardio zones
From recovery pace to threshold: train in the right zone
Estimated max heart rate: 188 bpm
Z1 · Recovery94–113 bpm
Z2 · Fat burn113–132 bpm
Z3 · Aerobic132–150 bpm
Z4 · Threshold150–169 bpm
Z5 · Maximum169–188 bpm
Percentages of estimated max heart rate (Tanaka formula). Running, cycling, swimming: the zone matters more than the kilometers.
Insulin resistance · HOMA-IR index
Estimate from blood work: fasting glucose and insulin
Estimated HOMA-IR
Average1.6HOMA-IR
Within range, but the margin is not huge: protein and fiber at every meal plus strength training help keep it there.
Requires a fasting blood draw (8+ hours). Indicative informational values: not a substitute for medical advice.
Supplement cabinet
Ranked by strength of evidence, not marketing.
Protein
Whey Isolate
Completes your daily protein intake when food isn't enough. Very high leucine, fast absorption.
- Dosage
- 25-30 g per dose
- Timing
- Post workout o colazione
Scientific evidence95%
Creatine
Creatine Monohydrate
The most studied supplement ever: more strength, more training volume, slight intracellular water retention.
- Dosage
- 3-5 g al giorno
- Timing
- Qualsiasi momento, costanza
Scientific evidence98%
Recovery
Micellar Casein
Slow-release amino acids overnight, useful during a cut to protect lean mass.
- Dosage
- 30-40 g prima di dormire
- Timing
- Serale
Scientific evidence78%
Recovery
Omega-3 (EPA/DHA)
Supports recovery, joints and inflammatory profile, especially useful with high training volumes.
- Dosage
- 1-2 g EPA+DHA al giorno
- Timing
- Pasti principali
Scientific evidence82%
Pre-workout
Caffeine
More strength, endurance and focus. Avoid within 6-8 hours of bedtime so recovery isn't affected.
- Dosage
- 3-6 mg/kg
- Timing
- 30-45 min prima
Scientific evidence90%
Pre-workout
BCAA / EAA
Redundant if daily protein intake is already adequate. Only specific contexts add value.
- Dosage
- 5-10 g intra-allenamento
- Timing
- Solo se digiuno o diete povere di proteine
Scientific evidence45%
Weekly load
Relative intensity per session
Lun
Push
Mar
Pull
Mer
Rest
Gio
Legs
Ven
Upper
Sab
Rest
Dom
Active rest
Information that matters
The three pillars: nutrition, training, recovery.
Caloric surplus: how much is really enough
- The optimal range for a beginner is 5-15% above maintenance: more mostly produces fat.
- When cutting, a 15-25% deficit with protein at 2 g/kg protects lean mass.
- Weigh yourself 3-4 mornings a week and use the weekly average, daily weight is noise.
Volume and progression: the two engines of growth
- 10-20 stimulating sets per muscle group per week is the window with the best average response.
- Leave 1-3 reps in reserve on most sets: close to failure yes, constant failure no.
- Progressive overload is the indicator: if loads or reps don't rise in 3-4 weeks, review recovery or nutrition.
Sleep grows you more than extra sets
- 7-9 hours: below 6 hours protein synthesis drops and cortisol rises.
- Muscle grows on rest days: scheduling 2-3 days off per week isn't wasted time.
- If strength drops two sessions in a row, the problem is almost always recovery, not the program.
Frequently asked questions
Short answers on growth, recovery and lean mass.
1.6-2.2 g per kg of body weight, split across 3-4 meals. More than that does not speed up growth: it increases the bill, not the muscle.