moderately-active
Weight: 251 lbslbs
Age: 50
Height: 6'3" (75 inches)
Training 4-6 sessions per week days/week • Lifting: advanced • Cardio: intermediate
Android Fat
Upper Body Fat
Target: 24%
Gynoid Fat
Lower Body Fat
Target: 18%
A/G Ratio
Fat Distribution Balance
Target: 1
Total Body Fat
Overall Body Fat
Target: 20%
Visceral Fat
Internal Fat Level
Target: 2
RSMI
Relative Skeletal Muscle
Target: 10
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
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
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
Sleep Optimization
7-8 hours prioritizing 10pm-6am window
Critical for cortisol management and abdominal fat reduction
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
7:00 AM
Calories:
400 kcal
Protein:
30g
Carbs:
45g
Fat:
15g
Container: Mason jar
9:30 AM
Calories:
250 kcal
Protein:
30g
Carbs:
25g
Fat:
8g
Container: Smoothie cup
11:30 AM
Calories:
650 kcal
Protein:
45g
Carbs:
75g
Fat:
20g
Container: 3-comp glass
3:00 PM
Calories:
550 kcal
Protein:
35g
Carbs:
55g
Fat:
20g
Container: 3-comp glass
7:00 PM
Calories:
400 kcal
Protein:
25g
Carbs:
35g
Fat:
13g
Container: 3-comp glass
9:00 PM
Calories:
200 kcal
Protein:
15g
Carbs:
20g
Fat:
7g
Container: Small glass
1.5 lbs chicken
1.25 lbs turkey
1.4 lbs fish
2.5 cups dry rice
1.25 lbs potatoes
1.25 cups dry quinoa
4 cups leafy greens
4 cups cruciferous
4 cups mixed vegetables
Lemon herb marinade
Teriyaki glaze
Greek yogurt dressing