Nutrition

Daily Targets Target Amount Calories ~1,390 kcal/day Protein minimum (1.6 g/kg at 62 kg) 99.2 g/day Practical protein target for fat loss + muscle retention ~115-130 g/day Eating cutoff Finish dinner by 6:00 PM or earlier This version is built for fat loss while protecting muscle, and it also leans toward cholesterol-lowering foods: more oats, soy, chia, flax, edamame, vegetables, fish, and lean chicken less emphasis on whole eggs dinner is protein + vegetables only, with no starchy carbs at night Important note on eggs: because total cholesterol is slightly elevated, this plan does not use 3 eggs per day. Eggs are no longer a default meal here. ...

Phase 4 Bulking Edition — see Daily Goals for the full plan. Part 1: The “Super Veggie” Dressing This is the dressing I use on Meal 2. Yields ~300g+. Store in a glass jar or bottle. Ingredient Quantity Extra Virgin Olive Oil 100g Apple Cider Vinegar 105g Lime Juice (Fresh) 80g Cumin (Ground) 15g Turmeric (Ground) 10g Garlic Powder 21g Ginger Powder 21g 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. Daily Serving: Pour exactly 20g of this dressing onto your Super Veggie bowl. ...