Nutrition

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: ...

Fast-15%-Cut Edition — see Daily Goals for the full plan. Part 1: The “Super Veggie” Dressing (Strong Batch) This is the stronger dressing for the Meal 2 yogurt sauce. It keeps the sharper garlic-and-ginger profile while still using the water-cut approach to avoid wasting calories on extra oil. Yields ~360g+. Store in a glass jar or bottle. Keep refrigerated because this batch includes water. Shake very well before every use. Ingredient Quantity Extra Virgin Olive Oil 50g Water 50g Apple Cider Vinegar 105g Lime Juice (Fresh) 80g Cumin (Ground) 15g Turmeric (Ground) 10g Garlic Powder 24g Ginger Powder 24g Black Pepper 2g Salt 3g-5g Instructions Place a jar on your food scale and tare it to zero. Add ingredients one by one, weighing as you go. Shake rigorously until emulsified. Refrigerate and shake again before every serving. Daily Serving: Pour exactly 30g into the Meal 2 Greek yogurt and mix before adding the chicken, quinoa, and vegetables. ...