Age: 35 | Height: 5’8” | Weight: 166.4 lbs
Body Fat: 12.3% | Goal: 9% BF (no weight loss, retain lean mass)
Training: 3 strength + 3 runs/week
Work: Longevity Coach
Preferred Structure: 2 meals + 1 snack/day
BMR: ~1,800 kcal → Est. TDEE: ~2,400–2,600 kcal

I. Goals

• Optimize body composition: Drop 3–4 lbs of fat while preserving skeletal muscle

• Enhance metabolic flexibility: Favor fat oxidation at rest, glucose usage during training

• Minimize glycemic variability: Stable blood sugar for longevity and energy

• Support mitochondrial function, recovery, and cognitive focus

II. Core Nutrition Strategy

Target Amount Calories ~2,300 kcal/day (mild deficit ~300)

Protein 165–180g/day (~1g/lb BW)

Carbs 100–130g/day (mostly peri-workout)

Fats 100–110g/day (healthy, satiety, hormones)

Approach: Mild caloric deficit with high protein and nutrient timing (carbs centered around workouts) to cut fat while preserving lean mass.

III. Daily Eating Structure: 2 Meals + 1 Snack

Meal 1: Post-Workout or Midday

➡️ High-protein, low-GI, moderate-fat

Example:

• 5 scrambled eggs (or 3 eggs + 2 whites)

• ½ avocado

• 1–2 cups sautéed greens in olive oil

• 1 slice sprouted grain toast or ½ cup cooked oats

• Black coffee or green tea

Macros: ~45g protein | 25g carbs | 25g fats | ~550–600 kcal

Snack (Afternoon or Post-Run)

➡️ Protein + Fiber + Hydration

Example:

• 1 scoop whey isolate in water or almond milk

• 1 tbsp almond butter

• Small apple or ½ banana

Macros: ~35g protein | 20–25g carbs | 10g fats | ~350 kcal

Meal 2: Dinner (Main Meal of the Day)

➡️ Protein-dense, veggies, and healthy fats. Avoid carbs unless post-run

Example:

• 7 oz grilled salmon or lean steak

• 2 cups roasted cruciferous veggies (broccoli, cauliflower, Brussels sprouts)

• 1 tbsp olive oil + lemon

• Optional: ½ cup sweet potato or lentils (if post-run)

Macros: ~60g protein | 25–30g carbs | 40g fats | ~700–800 kcal

IV. Supplementation (Optional, Based on Labs)

• Creatine monohydrate: 5g/day (muscle, brain, strength)

• Omega-3s (DHA/EPA): 2g/day (anti-inflammatory, brain health)

• Magnesium glycinate: 300mg before bed (sleep, insulin sensitivity)

• Vitamin D3 + K2: 2,000 IU/day (as needed by sunlight exposure)

• Electrolytes (Na, K, Mg): On run days to replenish

V. Longevity-Based Training Support

Day Focus Nutrition Emphasis

Mon Strength Training Higher protein, moderate carbs

Tue Run (Zone 2) Low-carb, protein/fat emphasis

Wed Strength Training Higher protein, moderate carbs

Thu Run (Tempo or Intervals) Pre/post carbs + hydration

Fri Strength Training Higher protein, moderate carbs

Sat Long Zone 2 Run or Recovery Protein + light carbs if needed

Sun Rest + Active Recovery Low-carb, high-fiber + hydration

VI. Sleep, Recovery, and Hormone Optimization

• 7.5–8 hours sleep/night – track with Oura or Whoop

• Meal curfew: No eating 2 hours before bed

• Blue light blockers + magnesium at night

• Walking post-meals to flatten glucose curve

• 10k steps/day, even on strength days

VII. 90-Day Trajectory

Day 0–30 Improve body comp, cut sugar/insulin spikes, stable energy

Day 30–60 ~1.5–2% drop in body fat (target ~10–11%)

Day 60–90 Reach ~9% BF, visibly leaner with preserved muscle tone

✅ Summary Checklist

• Eat 2 high-protein meals + 1 protein snack/day

• Track protein intake: 165–180g/day

• Keep carbs around training, under 130g/day

• Lift 3x/week, run 3x/week (Zone 2 + intervals)

• Sleep 7.5+ hours/night, consistent bedtime

• Avoid ultra-processed food & pastries

• Hydrate: 3L/day with electrolytes on run days

• Optional: Track with continuous glucose monitor (CGM)