GPT-5.3-Codex vs Llama 4 Maverick
Compare GPT-5.3-Codex by OpenAI against Llama 4 Maverick by Meta AI, context windows of 400K vs 1.0M, tested across 28 shared challenges. Updated February 2026.
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GPT-5.3-CodexvsLlama 4 Maverick
23 fights queued
Why GPT-5.3-Codex?
11 months newerFeb 2026
Why Llama 4 Maverick?
4.3x cheaper overall$1.50/M in · $2.50/M out
2.5x more context1.0M
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GPT-5.3-CodexLlama 4 Maverick
12 / 23
SVG Layout Challengeimage generation
Tests an AI's ability to generate vector graphics
Llama 4 Maverick
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2 / 23
Xbox Controller SVG Artimage generation
Tests an AI's ability to create detailed SVG illustrations of gaming hardware
GPT-5.3-Codex
Llama 4 Maverick
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3 / 23
Minimalist Landing Pageweb design
Tests an AI's ability to generate a complete, working landing page
GPT-5.3-Codex
Llama 4 Maverick
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4 / 23
Mario Level UI Recreationweb design
Recreate an interactive, classic Mario level in a single HTML file.
GPT-5.3-Codex
Llama 4 Maverick
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5 / 23
Linear App Cloneweb design
Tests an AI's ability to replicate an existing UI with Tailwind CSS
GPT-5.3-Codex
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Llama 4 Maverick
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6 / 23
Interactive Catan Boardweb design
Tests an AI's ability to create interactive web elements
GPT-5.3-Codex
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Llama 4 Maverick
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7 / 23
World Map SVGimage generation
Tests an AI's ability to create a detailed world map in SVG format
GPT-5.3-Codex
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Llama 4 Maverick
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8 / 23
Simple 7-Ingredient Recipeconversation
Generate a unique and simple recipe with common ingredients.
GPT-5.3-Codex
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Llama 4 Maverick
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Sponsored
9 / 23
Beginner's Longevity Planreasoning
Create a starter plan for improving long-term health.
GPT-5.3-Codex
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Llama 4 Maverick
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10 / 23
Retro macOS UI Recreationweb design
Recreate a classic, retro, macOS Desktop UI. Make it interactive and nostalgic, make it as interactive as you can, you can be creative. Feel free to showcase your skills. The entire application must be a single-page self-contained HTML file.
GPT-5.3-Codex
Llama 4 Maverick
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11 / 23
Advanced Longevity Plan (Biohacker)reasoning
Develop a cutting-edge 3-month longevity plan for a biohacker.
GPT-5.3-Codex
Absolutely—great goal.
Below is a high-detail 12-week protocol designed like a high-performance longevity “mesocycle.”
I’ll keep it practical, measurable, and advanced—but still safe.
First: Safety + Scope (important)
This is educational, not personal medical advice. A plan this aggressive should be run with a physician, especially if you have any condition or take meds (glucose/BP/thyroid/anticoagulants/psychiatric meds, etc.).
Do not do prolonged fasting, ketosis, cold/heat stress, or supplements blindly if pregnant, underweight, history of ED, arrhythmia, seizure disorder, chronic kidney/liver disease, or uncontrolled endocrine/cardiovascular issues.
0) Week 0: Baseline Setup (before starting)
A) Clinical + lab baseline
Ask your clinician for:
- CBC, CMP, eGFR, AST/ALT
- Fasting glucose, fasting insulin, HbA1c
- Lipids: ApoB, LDL-C, HDL-C, TG, Lp(a)
- hs-CRP, homocysteine
- TSH, free T4, free T3
- Ferritin, B12, folate, vitamin D (25-OH)
- Omega-3 index (if available)
- Uric acid
- Optional (performance): total/free testosterone or estradiol, SHBG, IGF-1 (context-dependent)
B) Performance baseline
- DEXA (body comp + bone density)
- VO2max test (lab or wearable estimate baseline)
- Grip strength
- 5-rep max on key lifts (or estimated 1RM)
- Resting HR, HRV (7-day average)
- Cognitive baseline: reaction time + working memory app (e.g., Quantified Mind/Cambridge Brain Sciences)
C) Devices
- Wearable: Oura/WHOOP/Garmin (sleep, HRV, RHR, recovery)
- CGM: 2–4 weeks at start (then periodic)
- Optional: blood ketone meter (during keto phases), home BP cuff
1) The 12-Week Architecture
- Phase 1 (Weeks 1–4): Foundation + metabolic reset
- Phase 2 (Weeks 5–8): Metabolic flexibility + capacity build
- Phase 3 (Weeks 9–12): Performance optimization + consolidation
Deload at weeks 4 and 8. Re-test in week 12.
2) Nutrition Protocol (advanced but sustainable)
Global rules (all 12 weeks)
- Protein: 1.6–2.2 g/kg/day
- Fiber: 30–45 g/day
- Hydration: 30–40 ml/kg/day + electrolytes
- Alcohol: ideally 0 (or max 1–2/wk)
- Meal timing: finish last meal 3+ hours before bed
Phase 1 (Weeks 1–4): “Clean ketogenic reset”
- Carbs: 30–60 g net/day
- Protein: 1.8–2.2 g/kg
- Fats: remainder of calories (mostly EVOO, avocado, nuts, eggs, fatty fish)
- Feeding window: 14:10, progress to 16:8 if energy/sleep stable
- Goal: flatten glucose variability, improve satiety and mitochondrial efficiency
CGM targets:
- Fasting glucose: ~75–90 mg/dL
- Most postprandials <140 mg/dL
- 24h glucose variability low
Phase 2 (Weeks 5–8): “Cyclical keto + performance carbs”
- 5 low-carb days + 2 higher-carb refeed days aligned to hardest training
- Low-carb days: 50–80 g net carbs
- Refeed days: 150–250 g carbs (mostly whole-food starch: potatoes, rice, oats, fruit)
- Continue 16:8 most days
- Optional: 1 x 24h fast/week (non-HIIT day), only if sleep/recovery unaffected
Phase 3 (Weeks 9–12): “Metabolic flexibility + longevity maintenance”
- Targeted carbs around training:
- 30–60 g pre/post high intensity or heavy lifting
- Non-training days lower carb (50–100 g net), training days moderate (120–220 g)
- Optional: 36h fast once every 2–3 weeks if already well adapted (skip if sleep, mood, or training drops)
3) Supplement Stack (with doses, timing, cycling)
Use as a clinician-reviewed template, not a mandatory list.
Foundation stack (daily)
- Creatine monohydrate: 3–5 g/day (any time)
- Omega-3 (EPA+DHA): 1.5–2.5 g/day with meals
- Magnesium glycinate/taurate: 200–400 mg elemental at night
- Vitamin D3: usually 1000–2000 IU/day (adjust by labs)
- K2 MK-7 90–180 mcg/day if appropriate
- Glycine: 3 g 30–60 min pre-bed (sleep quality support)
Performance/cognitive add-ons (cycle)
- Caffeine + L-theanine (focus days):
- caffeine 50–150 mg + L-theanine 100–200 mg
- cycle: 5 days on / 2 off
- Rhodiola rosea: 200–400 mg AM (std. extract)
- cycle: 6 weeks on / 2 weeks off
- Citicoline (CDP-choline): 250–500 mg AM on cognitively heavy days
- Curcumin phytosome: 500 mg 1–2x/day with food (if inflammation/joint load high)
- Electrolytes on low-carb/fasting days: sodium/potassium/magnesium as needed
Sleep rescue (as-needed, not nightly dependence)
- Melatonin: 0.3–1 mg, occasional use for schedule reset
Avoid random stacking of many nootropics at once. Add one variable every 7–10 days.
4) Training Plan (strength + HIIT + zone 2 + recovery)
Weekly template (most weeks)
- Mon: Lower-body strength + 15 min Zone 2 cooldown
- Tue: Upper-body strength + mobility
- Wed: Zone 2 (45–60 min) + core
- Thu: Full-body strength (power emphasis)
- Fri: HIIT (VO2 block) + easy walk
- Sat: Long Zone 2 (60–90 min) or ruck/hike
- Sun: Recovery (mobility, breathwork, optional light yoga)
Strength details
- 3 sessions/week
- Main lifts: squat/hinge/push/pull/carry
- 3–5 sets of 4–8 reps for compound lifts
- Progression: +1 rep or +2.5–5% load weekly if recovery good
- Deload weeks 4 and 8: reduce volume by ~40–50%
HIIT protocol
- 1–2 sessions/week max
- Example: 4x4 min hard (90–95% max HR) with 3 min easy between
- Do not place HIIT the day after poor sleep or low HRV streak
Zone 2 target
- 2–3 sessions/week
- 45–90 min/session
- Nasal-breathing possible, conversational pace
- Goal: aerobic base and mitochondrial density
5) Recovery + Stress Resilience Stack
- HRV resonance breathing:
- 10 min, 1–2x/day at ~5.5–6 breaths/min
- NSDR/Yoga Nidra: 10–20 min afternoon (especially on high-cognitive days)
- Sauna: 3–4x/week, 15–25 min (80–90°C), rehydrate + electrolytes
- Cold exposure: 2–3x/week, 2–5 min cool/cold water (not immediately post-lifting if hypertrophy is priority)
- Neurofeedback concept:
- 2–3 sessions/week with alpha-theta/SMR training (clinic or validated platform)
- track objective outcomes (sleep latency, HRV, reaction time)
6) Sleep Protocol (non-negotiable longevity lever)
- Fixed wake time (±30 min daily)
- Morning outdoor light within 30 min of waking
- Caffeine cutoff: 8–10 hours before bed
- Bedroom: dark, cool, quiet
- Pre-sleep routine (30–45 min): low light, no intense cognitive load
- Track: sleep efficiency, deep sleep trends, resting HR/HRV
7) Data-Driven Decision Rules (biohacker control loop)
Use a weekly review dashboard:
- If HRV ↓ >15% + RHR ↑ >7 bpm for 2+ days → reduce training intensity 30–50%, prioritize sleep/recovery
- If CGM shows frequent >160 mg/dL spikes → reduce refined carbs, add post-meal walks, increase protein/fiber first
- If sleep <6.5 h for 2 nights → no HIIT; keep Zone 2 only
- If strength stalls 2+ weeks → increase calories/protein or reduce fasting frequency
- If mood/libido/cognition declines → pull back fasting and stimulant load first
8) 12-Week Milestones
- Week 0: baseline labs + device setup
- Week 4: deload + mini review (sleep, HRV, CGM trends, training load)
- Week 8: deload + adjust macros/fasting by objective recovery
- Week 12: re-test labs/performance, compare to baseline, lock long-term plan
If you want, I can turn this into a day-by-day calendar (exact meals, exact workout sessions, supplement timing by clock time) tailored to your age, sex, body weight, and whether your top priority is max lifespan vs peak performance.
Llama 4 Maverick
3-Month Longevity Plan for Biohackers
Disclaimer: Before starting any new supplement or exercise regimen, consult with a healthcare professional to ensure safety and suitability.
Month 1: Optimization and Baseline Establishment
- Dietary Protocol:
- Start with a cyclical ketogenic diet (CKD): 2 weeks of standard ketogenic diet (SKD) followed by 1 week of carb refeed (CR).
- SKD: Fat (~75-80% of daily calories), Protein (~15-20%), Carbohydrates (~5-10%).
- CR: Increase carbohydrates to ~50% of daily calories, reduce fat to ~30%, and maintain protein at ~20%.
- Incorporate intermittent fasting (IF): 16:8 or 18:6 schedule.
- Supplement Stack:
- Mitochondrial Support: Acetyl-L-Carnitine (ALCAR) 500mg, R-Lipoic Acid 200mg, and CoQ10 100mg, once daily.
- Cognitive Enhancement: Bacopa Monnieri 300mg (20% bacosides), Acetylcholine 500mg, and Phosphatidylserine 100mg, once daily.
- Antioxidant and Anti-Inflammatory: Curcumin 500mg (95% curcuminoids), Omega-3 fatty acids (EPA & DHA) 1000mg, and Resveratrol 200mg, once daily.
- Exercise Routine:
- Strength Training: 3 times a week, focusing on compound exercises like squats, deadlifts, and bench press.
- HIIT (High-Intensity Interval Training): 2 times a week, using protocols like Tabata or Wingate.
- Recovery: Incorporate yoga or light cardio (e.g., cycling, swimming) on non-strength training days.
- Wearable Tracking:
- Use a continuous glucose monitor (CGM) to track glucose levels and variability.
- Wear a heart rate variability (HRV) tracker to monitor stress and recovery.
- Utilize a smartwatch or fitness tracker to track sleep, activity, and other relevant metrics.
- Stress Resilience Techniques:
- HRV Training: Practice slow, deep breathing exercises (e.g., 4-7-8 technique) daily.
- Neurofeedback: Engage in alpha-theta training or other forms of neurofeedback to improve cognitive function and stress resilience.
Month 2: Intensification and Refining
- Dietary Protocol:
- Switch to a targeted ketogenic diet (TKD) with carbohydrate intake around workouts.
- Continue IF (16:8 or 18:6 schedule).
- Incorporate Fasting-Mimicking Diet (FMD) for 5 days: caloric intake ~500-800 calories, with a specific macronutrient breakdown (e.g., ~10% protein, ~60% fat, ~30% carbohydrates).
- Supplement Stack:
- Cycle Mitochondrial Support: Continue ALCAR, R-Lipoic Acid, and CoQ10, but cycle off for 1 week.
- Add NAD+ Boosters: Nicotinamide Riboside (NR) 1000mg and/or Nicotinamide Mononucleotide (NMN) 500mg, once daily.
- Cognitive Enhancement: Continue Bacopa Monnieri, Acetylcholine, and Phosphatidylserine, and add Noopept 10mg (sublingual) or other nootropics.
- Exercise Routine:
- Progressive Overload: Gradually increase weight or resistance in strength training.
- HIIT Variation: Change HIIT protocol to a different modality (e.g., from sprint intervals to hill sprints).
- Recovery Techniques: Incorporate techniques like foam rolling, self-myofascial release, or compression garments.
- Wearable Tracking:
- Continue using CGM, HRV tracker, and smartwatch/fitness tracker.
- Additional Metrics: Start tracking other metrics like cortisol levels, ketone levels, or other biomarkers using various wearable devices or at-home testing kits.
- Stress Resilience Techniques:
- Neurofeedback Progression: Advance to more complex neurofeedback protocols (e.g., beta training or SCP training).
- Mindfulness and Meditation: Incorporate mindfulness practices, such as meditation or yoga nidra, to enhance stress resilience.
Month 3: Peak Performance and Long-Term Optimization
- Dietary Protocol:
- Continue TKD with IF, and adjust macronutrient ratios based on performance and biomarker feedback.
- Carb Refeed: Perform a longer carb refeed (2-3 days) to replenish glycogen stores and support muscle growth.
- Supplement Stack:
- NAD+ Booster Cycling: Cycle off NAD+ boosters for 1-2 weeks to avoid desensitization.
- Add Adaptogenic Compounds: Incorporate adaptogens like Ashwagandha 500mg, Rhodiola Rosea 200mg, or Ginseng 400mg to enhance stress resilience.
- Exercise Routine:
- Periodization: Implement a periodized training plan to avoid plateaus and prevent overtraining.
- Deload and Recovery: Incorporate deload weeks or active recovery periods to allow for muscle repair and rebuilding.
- Wearable Tracking:
- Continue tracking relevant metrics and adjust wearable devices or protocols as needed.
- Data Analysis: Analyze data from wearable devices to identify trends, patterns, and areas for improvement.
- Stress Resilience Techniques:
- HRV Training Progression: Advance to more complex HRV training protocols (e.g., using biofeedback or HRV coherence training).
- Cognitive Training: Engage in cognitive training programs or brain games to enhance cognitive function and resilience.
Additional Recommendations:
- Sleep Optimization: Prioritize 7-9 hours of sleep per night and maintain a consistent sleep schedule.
- Social Connection and Community: Engage in social activities, join online forums or communities, and prioritize building strong relationships.
- Cognitive Stimulation: Engage in mentally stimulating activities, such as reading, puzzles, or learning a new skill.
- Genetic Testing and Epigenetic Analysis: Consider genetic testing and epigenetic analysis to identify potential genetic predispositions and optimize lifestyle choices.
Action Plan:
- Consult with a healthcare professional before starting the plan.
- Set up wearable devices and tracking metrics.
- Start dietary protocols, supplement stacks, and exercise routines.
- Incorporate stress resilience techniques and cognitive training.
- Continuously monitor and adjust the plan based on biomarker feedback, performance, and overall well-being.
By following this comprehensive 3-month plan, biohackers can optimize their longevity, physical and cognitive performance, and develop a robust foundation for long-term health and well-being.
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12 / 23
Advanced Investment Memo (IC Memo)financial modeling
Write a pro-level buy-side investment memo with valuation and diligence questions.
GPT-5.3-Codex
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Llama 4 Maverick
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