Nutrition

Daily Targets This version is built around Kami’s 2026-05-12 doctor-guided update: current live weight: 61 kg / ~134.5 lb target weight: 56 kg remaining gap: 5 kg reported maintenance before exercise: ~1,390 kcal/day food target: ~1,350-1,390 kcal/day, with the extra deficit coming from gym work and daily activity instead of driving food lower Target Amount Daily calorie target ~1,350-1,390 kcal/day Protein minimum (1.6 g/kg at 61 kg) 97.6 g/day Practical protein target for fat loss + muscle retention ~115-135 g/day Dinner rule No refined or starchy carbs at night Training fuel rule Carbs earlier in the day; pre-gym snack stays in Current full-plan macro breakdown These are the current best-fit full days built from the meals Kami described in her voice note. ...

15%-by-August-20 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. ...