```dv dv.paragraph(("https://jimr.fyi/" + dv.currentFilePath.replace(/\.md$/, "").replace(/ /g, "+"))) ``` | Scenario | Weight (lb) | Lean Body Mass (lb) | Fat Mass (lb) | Body Fat % | | ---------------- | ----------- | ------------------- | ------------- | ---------- | | Current | 170 | 135 | 35 | 20.6% | | Same LBM, 165 lb | 165 | 135 | 30 | 18.2% | | Same LBM, 160 lb | 160 | 135 | 25 | 15.6% | | 12% BF, Same LBM | 153.4 | 135 | 18.4 | 12% | | 12% BF @ 160 lb | 160 | 140.8 | 19.2 | 12% | #### Eating - no diet restriction after [[fast prolonging smoothies]], but only eat when hungry - drink matcha and tea to speed metabolism - stop eating after dinner ##### Protein Intake Recommendations | Context | Protein Recommendation | | --------------------------------- | --------------------------------- | | General health | 0.36–0.6g per lb of body weight | | Minimum for active people | ~0.8g per lb of lean body mass | | Cutting fat, maintaining muscle | 1.0–1.2g per lb of lean body mass | | Bodybuilding / aggressive deficit | 1.2–1.5g per lb of lean body mass | - need 130g protein daily - high protein foods: yogurt, cottage cheese, chicken, ##### Risk of Muscle Loss - risk of muscle loss when 1+ lb of body weight loss per week - Protein timing matters more over 24 hours than immediately post-workout. - key to muscle retention while cutting is: stimulus + protein + recovery - example, individual condition/diet: - 15" biceps (unflexed) at 21% body fat - loses 2 lbs/week with inadequate protein and no lifting - Loses 10 lbs in 5 weeks, with ~3 lbs muscle loss - Biceps may shrink by 1" from metabolizing muscle and water/glycogen loss - carb refeeding refills muscle glycogen in 1-2 days - 1 part glycogen stored brings 3 parts water - To regain that 1", need ~ 1 month of hypertrophy-focused training (~5 hours per week) - gain 1-2 lbs/month - lose 2-4 lb/month with calorie deficit and not training: up to #### 10 Min Circuits 5x a Week [[strength based metabolic conditioning]] - Circuit Pull/Push/Core: - (10) Pull-ups - (15) Push-ups - (20) Sit-ups - (10) Squat jumps - Circuit Legs/Push/Core: - (10) Bulgarian split squats - (10) Pike push-ups - (15) Leg raises - (10) bench Step-ups ##### Refeed Meals (1–2x/week) - 1 starchy-carb low-fat meal e.g. sweet potatoes, squash, lentils, quinoa, wild rice - planned higher-carb meals to: - Refill muscle glycogen - Prevent metabolic slowdown - Reset leptin/thyroid hormones - Help performance + mood - When to Refeed? - Weight loss stalls - Energy tanks or workouts suffer #### Data Collection ##### Workout Data ###### Self Collected - circuit duration (default = 10) - circuits complete - last exercise - reps on last exercise - load (optional) (default = 0): weight of vest ###### Fitbit Collected - duration - zone min - energy burned - cardio load ##### Nutrition Data - [[fast prolonging smoothies]] data: `<part> water, <part> veggy1, <part> veggy2, <part> hemp seed, <part> ice | Cal, g Protein, g Fat, g Carbs, g Fiber, g Sugar, # GI` ##### Body Composition Data - weight - body fat % #### Dashboard - 1 week change (available at completion of week): - weight, BF%, lbm - circuits completed, zone minutes, average heart rate during workout, average energy burned per workout - over duration of plan (available daily): - lbm loss: shows if I'm loosing muscle mass - bf% loss: shows how much fat lost - fitbit cardio fitness score