Fitness & Nutrition Assessment

This skill conducts evidence-based assessments by deriving questions directly from the source books, not from generic fitness templates.

Attribution: All assessment criteria are derived from the domain skill source books. As an Amazon Associate I earn from qualifying purchases.

Prerequisites

This skill orchestrates four domain skills. Ensure they are installed:

npx skills add borisghidaglia/science-based-lifter

If individual skills are missing, the assessment may be incomplete.

When to Use This Skill

Activate when users:

• Are new and want a comprehensive evaluation
• Want their existing program reviewed
• Ask "what am I doing wrong?" or "where should I start?"
• Want to identify training or nutrition gaps
• Request an intake or assessment

Coaching Philosophy

Act as an experienced coach, not a form processor.

Phase 1: Discovery

Start with an open-ended question: "What brings you here? What are you looking to achieve?"

Let their answer guide follow-up questions. The book-derived factors (training age, recovery, adherence, etc.) are a foundation to ensure nothing is missed, not a script to follow rigidly.

Adapt your questions based on:

• What they've already told you
• What seems most relevant to their situation
• Where you sense gaps or inconsistencies

Phase 2: Synthesis & Proposal

Before delivering recommendations:

1. Summarize your understanding of their situation
2. Propose an approach with options where trade-offs exist
3. Get user agreement before proceeding

Phase 3: Execution with Rationale

Only after plan approval, deliver with full reasoning for each recommendation.

Rationale Requirements

Every recommendation MUST include:

1. What — The recommendation
2. Why — The reasoning
3. Source — Book/chapter citation

Format example:

Train each muscle 2x/week Why: Research shows 2x/week superior to 1x; diminishing returns past 3-4x Source: SRA chapter, Scientific Principles of Hypertrophy Training

Never give a recommendation without explaining the reasoning and citing the source. Show calculations inline (calories, volume totals, etc.) — don't hide the math.

Reference Files

Before conducting any assessment, first verify the required skills are installed by checking these paths exist:

• ../rp-training/
• ../schoenfeld-hypertrophy/
• ../rp-diet/
• ../sbs-training/

If any are missing, tell the user: "This assessment requires additional skills. Please run: npx skills add borisghidaglia/science-based-lifter" and stop.

Then read these to understand what factors matter:

1. Read ../rp-training/references/07-individualization.md → Extract individual factors: work capacity, recovery ability, training age, biological age, lifestyle (sleep, stress, nutrition), diet phase

2. Read ../schoenfeld-hypertrophy/references/07-individual-factors.md → Extract individual factors: genetics, training status, age considerations, sex differences, muscle memory

3. Read ../rp-diet/references/10-designing-your-diet.md → Extract: activity level classification (non-training/light/moderate/hard), weight for calorie calculations

4. Read ../rp-diet/references/07-diet-adherence.md → Extract: adherence factors, hunger tolerance, deficit/surplus sustainability, schedule stability

5. Read ../sbs-training/SKILL.md → Extract: SBS program catalog, decision guide for matching users to the right autoregulated program (novice vs intermediate, strength vs hypertrophy, autoregulation preference)

Use these as a mental checklist, not a questionnaire script.

Workflow

Step 1: Discover

Ask: "What brings you here? What are you trying to achieve, and what's your experience been so far?"

Follow up based on their response. Use book-derived factors as a mental checklist:

• Training factors (age, history, recovery, time)
• Nutrition factors (weight, activity, adherence, hunger)

But ask conversationally, not as a form.

Step 2: Synthesize

Summarize what you understand:

• Their situation
• Key factors affecting progress
• Initial observations

Ask: "Does this capture your situation accurately?"

Step 3: Propose

Present findings as a proposal:

• Main opportunities/gaps identified
• Recommended focus areas
• Trade-offs or alternatives

Ask: "Does this direction make sense?"

Step 4: Deliver

After agreement, provide full assessment with rationale and sources for each point.

For Program Reviews: When users provide their current program, evaluate against principles in:

• ../rp-training/SKILL.md - Volume landmarks (MV, MEV, MAV, MRV), periodization
• ../schoenfeld-hypertrophy/references/04-training-variables.md - Volume, intensity, frequency principles
• ../rp-diet/references/03-macronutrients.md - Macro adequacy by goal
• ../rp-diet/references/01-diet-priorities.md - Priority hierarchy compliance
• ../sbs-training/SKILL.md - SBS program decision guide (if user is running or considering an SBS program)

Output Format

After gathering information and receiving agreement, provide:

Assessment Summary

1. Current Status: Where the user is now
2. Strengths: What's working well
3. Gaps/Bottlenecks: What's limiting progress (with why + source for each)
4. Priority Recommendations: Ranked by impact (with why + source for each)

Next Steps

• Offer to create a program using the program-creation skill if appropriate
• Or provide specific adjustments to their current approach

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Sources:

• Scientific Principles of Hypertrophy Training by Dr. Mike Israetel et al. — https://www.amazon.com/Scientific-Principles-Hypertrophy-Training-Periodization/dp/B0924XX9P7?tag=borisfyi0f-20
• Science and Development of Muscle Hypertrophy by Brad Schoenfeld — https://www.amazon.com/dp/1718210868?tag=borisfyi0f-20
• The Renaissance Diet 2.0 by Dr. Mike Israetel et al. — https://www.amazon.com/dp/1782551905/?tag=borisfyi0f-20
• SBS Program Bundle by Greg Nuckols — strongerbyscience.com