Nutrition

Related: Kami’s Workout Plan Current block: modular fat-loss eating plan for Kami, anchored to ~63 kg / ~138.9 lb, a goal weight of 53 kg / 116.8 lb, and a digestion-friendly protein target of ~107 g/day at 1.7 g/kg. How to Use This Plan Pick 1 breakfast + 1 lunch build + 1 supper. Breakfast: choose one of the four options below. Lunch: choose 1 protein + 1 vegetable + 1 compact carb portion. Use the larger carb portion only on a training / higher-hunger day. Add 0-1 date by default; use 2 dates only when the extra carbohydrate is intentional. Supper: choose one of the three options below. Protein target: land around ~100-115g/day; the center target is ~107g/day. Preconception guardrail: this is a focused cut before the planned January pregnancy season. If pregnancy starts or clinician advice changes, stop treating the plan as an active deficit. Meal 1 — Breakfast Options Option 1) Protein Pancakes Based on Josh’s protein pancake recipe, but sized for this cut. ...

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: The default sardines + micro-liver + chicken lunch skips this oil dressing to keep fat aligned. Use lemon, mustard, salsa, garlic, and iodized salt in the yogurt-liver sauce instead. ...