{"type":"video","version":"1.0","html":"<iframe src=\"https://www.loom.com/embed/8c6699d183e74b97aaa284f6366ed48d\" frameborder=\"0\" width=\"1610\" height=\"1207\" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>","height":1207,"width":1610,"provider_name":"Loom","provider_url":"https://www.loom.com","thumbnail_height":1207,"thumbnail_width":1610,"thumbnail_url":"https://cdn.loom.com/sessions/thumbnails/8c6699d183e74b97aaa284f6366ed48d-9358b126a3922827.gif","duration":628.011,"title":"Initial Set-up Instructions (Nutrition Periodization Planner)","description":"This Loom explains how to set up a Nutrition Purification Planner to guide muscle gain, fat loss, or maintenance phases. Viewers should fill only the blue-highlighted boxes with current weight, sex, body fat percentage, and goal body weight, then choose a conservative, moderate, or aggressive rate; the example uses a 185-pound male at 15% body fat aiming for 195 pounds at a moderate muscle gain rate. The planner auto-calculates phase duration, gain rate, and daily calories and macros, and it denies goals that exceed about 10% body weight change or body fat change in a phase. A weekly tracker lets users log calories and weigh-ins starting on a Monday, chart projected versus actual weight, and auto-adjust calories and macros if weekly results fall outside a 2% body-weight error range."}