Related: Kami’s Workout Plan
Current block: this version now treats the PDF as the canonical framework, but translates it into weighed portions. It is anchored to 61.5 kg and a protein floor of 110.7 g/day at 1.8 g/kg. Recalculate every 2-3 weeks as body weight changes.
Daily Targets
This version is built around Kami’s current 61.5 kg anchor and the newer direction from the Reset Metabólico PDF:
- current weight: 61.5 kg / 135.6 lb
- target weight: 53 kg / 116.8 lb
- protein target: 110.7 g/day
- protein target in lb terms: ~0.82 g/lb
- meal rhythm: 3 meals per day
- snack rule: remove the pre-gym snack
- breakfast rule: savory breakfast after training
- lunch rule: the day’s only intentional starch lives here
- dinner rule: protein + vegetables, no starch
- dessert rule: Creami stays Sunday-only
Middle-ground cut note
This rewrite is a middle-ground version:
- leaner than the previous oats + pre-gym snack setup
- but not as aggressive as the strictest possible interpretation of the PDF
- the measured full-day examples below land around ~1,150-1,170 kcal/day before any Sunday Creami
Protein context
At the current 61.5 kg / 135.6 lb anchor:
| Scenario | Protein | g/kg | g/lb |
|---|---|---|---|
| Practical floor used for this phase | 110.7g | 1.80 | 0.82 |
| Revueltos + rice + white fish day | 116.2g | 1.89 | 0.86 |
| Omelette + potato + chicken day | 121.3g | 1.97 | 0.89 |
| Shakshuka + quinoa + salmon day | 118.2g | 1.92 | 0.87 |
That keeps protein high enough for fat loss + muscle retention without turning the plan into a powder-heavy diet.
Current Guardrails
- no pre-gym snack by default
- breakfast is now savory, not the old oats bowl
- lunch starch is measured as 80 g cooked food, not 80 g of carbohydrate as a macro
- starch options can rotate: rice, quinoa, potato, or plantain
- dinner stays starch-free
- if dinner is salmon, remove the added avocado because the fish already brings the fat
- the Creami is no longer a normal daily slot; keep it for Sunday only
Meal Order Rules
1) Before the gym
Train without the old banana + pecans snack unless dizziness becomes a real recurring issue.
2) After the gym / breakfast
Breakfast should now be savory, protein-forward, and measured.
3) Lunch
Lunch is where the day’s starch lives. Keep it weighed and moderate.
4) Dinner
Dinner should be protein + vegetables only. No rice, potatoes, quinoa, plantains, pasta, bread, or other starches here.
5) Sunday Creami rule
The half-pint Creami stays in the system only as a Sunday sweet option, not as a standard daily feature.
Meal 1: Post-Gym Savory Breakfast
Target: ~34-37 g protein with a savory breakfast that is more stable than the old oats setup.
Option 1) Revueltos con espinaca, feta y aguacate
| Ingredient | Amount |
|---|---|
| Whole eggs | 3 eggs |
| Egg whites | 100 g |
| Spinach / mixed non-starchy vegetables | 120 g |
| Feta | 30 g |
| Avocado | 50 g |
Macros: P: ~37.4g | F: ~30.1g | C: ~15.8g | ~469.5 kcal
Option 2) Omelette de vegetales con aguacate
| Ingredient | Amount |
|---|---|
| Whole eggs | 3 eggs |
| Egg whites | 100 g |
| Mushrooms, onion, pepper, spinach | 150 g |
| Avocado | 70 g |
Macros: P: ~34.2g | F: ~26.8g | C: ~18.4g | ~432.5 kcal
Option 3) Shakshuka alta en proteína
| Ingredient | Amount |
|---|---|
| Whole eggs | 3 eggs |
| Egg whites | 100 g |
| Tomato + onion + pepper base | 180 g |
| Feta | 20 g |
Macros: P: ~36.2g | F: ~20.8g | C: ~15.3g | ~384.0 kcal
Breakfast direction: the PDF includes sweeter breakfast ideas too, but for this phase the page now treats the savory options as canonical.
Meal 2: Lunch
Target: ~44-46 g protein plus 80 g cooked starch and a measured fat source.
Base structure
| Ingredient | Amount |
|---|---|
| Cooked chicken breast | 130 g |
| Cooked starch | 80 g |
| Green-leaf salad | 150 g |
| Olive oil | 1 tbsp / ~14 g |
Starch swaps
These are cooked food weights, not carbohydrate-macro targets.
| Starch choice | Protein | Fat | Carbs | kCal |
|---|---|---|---|---|
| 80 g cooked brown rice | ~44.6g | ~19.7g | ~22.9g | ~457.1 |
| 80 g cooked quinoa | ~46.1g | ~20.5g | ~21.5g | ~464.3 |
| 80 g cooked potato | ~44.1g | ~19.1g | ~20.6g | ~437.9 |
| 80 g cooked plantain | ~43.6g | ~19.2g | ~30.0g | ~465.9 |
Important note: this lunch rule is now “80 g cooked starch”, not “80 g of carbs as a macro.”
Meal 3: Early Dinner
Target: ~34-43 g protein with vegetables only and no starch.
Option 1) Pescado blanco + verduras + aguacate
| Ingredient | Amount |
|---|---|
| Cooked white fish | 130 g |
| Steamed or sautéed non-starchy vegetables | 120 g |
| Avocado | 30 g |
Macros: P: ~34.2g | F: ~6.7g | C: ~10.9g | ~233.0 kcal
Option 2) Salmón + verduras
| Ingredient | Amount |
|---|---|
| Cooked salmon | 130 g |
| Steamed or sautéed non-starchy vegetables | 120 g |
Macros: P: ~35.9g | F: ~17.3g | C: ~8.4g | ~309.8 kcal
Option 3) Pollo + verduras + aguacate
| Ingredient | Amount |
|---|---|
| Cooked chicken breast | 130 g |
| Steamed or sautéed non-starchy vegetables | 120 g |
| Avocado | 15 g |
Macros: P: ~43.0g | F: ~7.2g | C: ~9.7g | ~280.5 kcal
Dinner fat rule: if dinner protein is salmon, do not add the avocado by default.
Sunday-Only Chocolate Protein Creami
Target serving: half of one 16 oz Ninja Creami pint.
This stays in the plan only as a Sunday sweet option:
- Sunday only
- not a Monday-Saturday default
- not a replacement for bringing snacks back into the week
Per-serving recipe
| Ingredient | Per Half-Pint Serving | Per Pint | 4-Pint Batch |
|---|---|---|---|
| Liquid base — water or unsweetened soy milk | 120 g | 240 g | 960 g |
| Protein powder | 1 scoop / ~30 g | 2 scoops / ~60 g | 8 scoops / ~240 g |
| Creatine monohydrate | 5 g | 10 g | 40 g |
| Banana, weighed without peel | 50 g | 100 g | 400 g |
| Unsweetened cocoa powder | 5-5.5 g | 10-11 g | 40-45 g |
| Cinnamon | 0.75 g | 1.5 g | 6 g |
| Chia seeds | 5 g | 10 g | 40 g |
Macros per half-pint serving: P: ~29.5g | F: ~4.5g | C: ~16.5g | ~218 kcal
Best-Fit Full Days
These combinations represent the current measured structure.
Revueltos + Rice + White Fish Day
- Breakfast: revueltos con espinaca, feta y aguacate
- Lunch: 130 g chicken + 80 g cooked rice + 150 g greens + 14 g olive oil
- Dinner: 130 g white fish + 120 g vegetables + 30 g avocado
Daily total: P: ~116.2g | F: ~56.5g | C: ~49.6g | ~1,159.6 kcal
Omelette + Potato + Chicken Day
- Breakfast: omelette de vegetales con aguacate
- Lunch: 130 g chicken + 80 g cooked potato + 150 g greens + 14 g olive oil
- Dinner: 130 g chicken + 120 g vegetables + 15 g avocado
Daily total: P: ~121.3g | F: ~53.1g | C: ~48.7g | ~1,150.9 kcal
Shakshuka + Quinoa + Salmon Day
- Breakfast: shakshuka alta en proteína
- Lunch: 130 g chicken + 80 g cooked quinoa + 150 g greens + 14 g olive oil
- Dinner: 130 g salmon + 120 g vegetables
Daily total: P: ~118.2g | F: ~58.6g | C: ~45.2g | ~1,158.1 kcal
Simple Daily Rhythm
A good default rhythm now looks like this:
- Gym: train without the old snack unless dizziness becomes a repeat pattern
- Post-gym breakfast: one savory breakfast from the list above
- Lunch: chicken + greens + 80 g cooked starch
- Dinner before bed: white fish, salmon, or chicken + vegetables only
- Sunday only: half-pint Creami if wanted
Prep Rules
- Keep protein high every day.
- Keep lunch starch in the 80 g cooked range.
- Rotate rice, quinoa, potato, and plantain instead of eating the same starch every day.
- Keep dinner starch-free.
- If hunger is high, first increase vegetables, protein consistency, or the savory breakfast size before bringing back weekday snacks.
- Recalculate the protein target every 2-3 weeks as body weight changes.