Kami's Workout Plan
Related: Kami’s Eating Plan Season Scorecard This is the first draft for the June 1 to September 20, 2026 training block. Current anchor Metric Current Weight 61.5 kg Height 153 cm BMI 26.3 Body fat 37.1% Skeletal muscle mass percentage 32.5% Muscle percentage 58.0% Outcome goals for this block Goal Target by Sept 20 Weight 53 kg Body fat <25% Skeletal muscle mass percentage 38-41% Pull-ups 5 strict reps Squat 3 x 10 at the target “80 lb / 40-per-side” setup 5K under 30:00 Planning math runway: 112 days / 15.9 weeks required average scale loss: about 8.5 kg total or ~0.54 kg/week protein floor at 1.8 g/kg: ~111 g/day 5K goal pace: 6:00 / km (9:39 / mile) Important note on the scale metrics: body-fat and muscle percentages from consumer scales can swing hard with hydration, sodium, cycle timing, and sleep. Use them as trend signals, not truth. The real scoreboard is: 7-day average weight, waist/fit, progress photos, pull-up strength, squat load, and 5K pace. ...