Sample · v0.1
Prana Research
Aditya’s Body Model
Your physiology, modeled — and the protocol that follows from it.
Body Model ReportYour report
We’ve turned your four weeks into a working model of your body.
Here’s what we learned.
What we measured
Where you stand
Fueling
Muscle & training
The plan
Body Model Report01Baseline
What we measuredWe collected 956 data points on you over the past four weeks.
Nutrition
avg / dayWeekly training
vol · % to failureBody composition
before → afterSteps
wk avg9,800/ day
Sleep duration
wk avg7.1h
Sleep efficiency
wk avg88%
Body Model Report02Body composition
Now vs target physiqueInsight 1
You’re 21 lb of muscle from your genetic limit, and 8 lb of fat from visible abs.
to your genetic ceiling
to visible abs
Now
Body fat
17.3% BF
Fat mass
31lb
Lean mass
148lb
FFMI
21.9
Target physique
Body fat
12% BF
-5.3
Fat mass
23lb
-8
Lean mass
169lb
+21
FFMI
25.0
+3.1
Body Model Report03Forbes curve
How you partitionInsight 2
For every pound you gain naturally, 0.68 lb is lean and 0.32 lb is fat.
For every pound you lose, 0.82 lb is fat and 0.18 lb is lean.
Partitioning agents
Benchmark vs naturalYou · in a deficit
Fat
of each lb lost
Lean
agents spare
How far each lifts lean retention
At 15–20% body fat, testosterone-level support is enough — no aggressive stack needed.
Body Model Report04Energy expenditure
TDEE & activityInsight 3
Your total daily energy expenditure is approximately 2,835 calories a day — 57% above your basal metabolic rate.
How active you are
Avg steps
9,800/ day
Resistance
4×/ wk
Cardio
2×/ wk
Activity quotient
TDEE ÷ BMRHow much energy you burn in a day as a multiple of your basal metabolic rate — your activity above resting.
How we measured it
Back-calculated from your scan-confirmed fat change and intake via energy balance — not a population calculator.
Fat change
−2lb
Lean change
+1lb
Avg intake
2,751kcal/day
Body Model Report05Fat loss
to lose fatInsight 4
2,335 calories is your optimal intake to lose 1 pound of fat per week.
Target deficit
Deficit
−500kcal / day
In 4 weeks
−4lb fat
Floor
1,800don't go under
Body Model Report06Surplus
to buildInsight 5
3,135 calories per day is your optimal intake to build muscle.
Optimal surplus
+5–15% over maintenanceSurplus
+300kcal/day
Maintenance
2,835kcal/day
Ceiling
3,260past = fat
A lean-bias surplus — just 300 kcal over your 2,835 maintenance. Push past the band and the extra goes to fat, not muscle.
Body Model Report07Protein & macros
fuel to buildInsight 6
Eating 233 g of protein a day will build you up to 40% more muscle than 179 g.
Optimal protein intake
Meta-reviews show 1.3 g/lb of bodyweight builds up to 40% more muscle than 1.0 g/lb.
Your highest-leverage macro
Fat — floor
55–90g / dayCarbs — performance
250–320g / dayBody Model Report08Weekly overload
Progressive overloadMuscle & training
12 of your 18 muscle groups add stimulus week to week — 6 have stalled.
Weekly stimulating volume, week 1 → 4
What to do
Add a rep or a little load each week to the 6 groups flagged in amber — they haven’t moved in four weeks. The rest are trending up on their own; protect that and don’t over-add.
Body Model Report09Training quality
Reps in reserveMuscle & training
13 of your 18 muscle groups train within 3 reps of failure — the rest leave too much in the tank.
Average reps in reserve — lower is closer to failure, and better for growth
What to do
Your chest, arms and quads are taken to failure; adductors, rear delts, hamstrings sit 4+ reps short. Push the laggards to within 2–3 reps on every working set — that’s the cheapest muscle you can buy.
Body Model Report10Muscle imbalance
Left vs rightMuscle & training
You favor your right arm and left leg in training — and DEXA confirms the mass followed.
Per-muscle training tilt · regional lean mass from DEXA
Correct first
Training drives the mass gap. Lead with the weaker side on the flagged lifts — your left arm and right leg — until the tilt closes. DEXA can’t split left/right trunk mass, so chest and back are training-only.
Body Model Report11Next steps
From hereYour model is live
Everything in this report now lives in your Prana app — and keeps updating.
Three ways to put it to work
Open the app
Your model is already loaded. Every workout, meal, and scan you log updates it in real time — the numbers in this report sharpen as you go.
Run your programs against it
Train and eat against the protocol. The app adapts your volume, calories, and targets to your live data instead of a static plan.
Talk to our team
Book a call and we’ll turn these results into a personalized protocol — training split, fueling, and any enhancement questions.