JoelFit
Sign In
J

Joel Hooks

moderately-active

Weight: 251 lbslbs

Age: 50

Height: 6'3" (75 inches)

Training 4-6 sessions per week days/week • Lifting: advanced • Cardio: intermediate

Key Metrics

Android Fat

34%

Upper Body Fat

Target: 24%

Gynoid Fat

22.5%

Lower Body Fat

Target: 18%

A/G Ratio

1.5

Fat Distribution Balance

Target: 1

Total Body Fat

24%

Overall Body Fat

Target: 20%

Visceral Fat

3.08

Internal Fat Level

Target: 2

RSMI

11.16

Relative Skeletal Muscle

Target: 10

Strength Foundation

Muscle Mass

RSMI 11.16

53% above minimum threshold, excellent foundation for metabolic health

Bone Density

Z-score 2.9

97-99th percentile, indicates strong resistance training history

Muscle Balance

< 0.5% difference

Nearly perfect symmetry between left/right sides

Action Plan

Nutrition

Caloric Strategy

Small deficit of 300-500 calories targeting android fat

Current body fat distribution suggests focusing on fat loss while preserving muscle

Macro Distribution

40% protein / 35% carb / 25% fat

High protein to preserve muscle, moderate carbs for training, strategic fat intake

Nutrient Timing

Carb periodization around training

Higher carbs pre/post workout, lower carbs on rest days

Training

Resistance Focus

Maintain 3-4x/week heavy compound movements

Critical for maintaining excellent RSMI and bone density scores

Metabolic Work

2-3x/week strategic HIIT

10-15 minute sessions targeting android fat mobilization

Recovery

24-36 hours between resistance sessions

Crucial for maintaining muscle mass during fat loss phase

Lifestyle

Sleep Optimization

7-8 hours prioritizing 10pm-6am window

Critical for cortisol management and abdominal fat reduction

Nutrition Targets

CALORIES

2650

Kilocalories Per Day

PROTEIN

200-220

35-40%

Grams Per Day

CARBOHYDRATES

225-250

40-45%

Grams Per Day

FATS

65-75

25-30%

Grams Per Day

Meal Schedule

Breakfast

7:00 AM

Calories:

400 kcal

Protein:

30g

Carbs:

45g

Fat:

15g

Container: Mason jar

Post-Workout

9:30 AM

Calories:

250 kcal

Protein:

30g

Carbs:

25g

Fat:

8g

Container: Smoothie cup

Lunch

11:30 AM

Calories:

650 kcal

Protein:

45g

Carbs:

75g

Fat:

20g

Container: 3-comp glass

Mid-day

3:00 PM

Calories:

550 kcal

Protein:

35g

Carbs:

55g

Fat:

20g

Container: 3-comp glass

Dinner

7:00 PM

Calories:

400 kcal

Protein:

25g

Carbs:

35g

Fat:

13g

Container: 3-comp glass

Night

9:00 PM

Calories:

200 kcal

Protein:

15g

Carbs:

20g

Fat:

7g

Container: Small glass

Weekly Prep

Proteins

  • 1.5 lbs chicken

  • 1.25 lbs turkey

  • 1.4 lbs fish

Carbs

  • 2.5 cups dry rice

  • 1.25 lbs potatoes

  • 1.25 cups dry quinoa

Vegetables

  • 4 cups leafy greens

  • 4 cups cruciferous

  • 4 cups mixed vegetables

Sauces

  • Lemon herb marinade

  • Teriyaki glaze

  • Greek yogurt dressing