Start your day with protein to support muscle maintenance and repair, health, and steady energy.

3 Whole Eggs

1 Cup Cream, Chilled

1 to 2 Tbsp Honey

Instructions:

1. Add the cream, honey, and eggs into a blender.
2. Blend until the mixture is completely smooth (remove froth).
3. Pour into a glass and serve immediately (even better: drink it straight from the blender).

BMR: 1,347 kcal/day ^{Katch-McArdle Formula}

Estimated Calories: ~1,850 kcal/day ^{1.375 x BMR}
Fat-Loss Target: ~1,600 kcal/day ^{1 lb per week}
Protein Target: 140g/day ^{1.8g per bodyweight (kg)}
Water Target: 2L/day ^Standard

Instructions:

1. Eat or drink your protein, whether it’s raw or cooked.
2. Track your protein and calories for one full day.
3. Hydrate well.

Stats:
5’1
43 y/o
132 – 168 bpm (Heart Rate During Exercise)
<120 lbs (Healthy Weight-to-Height Ratio)

Weight History:
171.6 lbs – Mar 11, 2026
172.4 lbs – May 02, 2026
169.6 lbs – Jun 08, 2026

Latest Scan:
32 BMI
42.2% Body Fat 
24.9% Muscle
62 Body Age
(Jun 08, 2026)

Updated May 30, 2026

Monday: 10 min walk, 10 min of 60 sec jog, 60 sec walk, with 10 min brisk walking at the end.

Tuesday: 1 min walk, 10 min of 60 sec jog, 30 sec walk, with 20 min brisk walking at the end.

Wednesday: Repeat Day 1 or 1 hr walking

Thursday: 10 min walk, then 2 min jog, 2 min walk, repeated twice (i.e. three sets in all). Do 10 min walking at the end.

Friday: 10 min walk, then four times (2 min jog, 1 min walk), plus a 10 min cool-down walk.

Substitutes:
Elliptical: 10 min easy effort, then 20 min of 60 sec moderate effort, 60 sec vigorous effort. Do 20 min easy effort at the end.
Ski Machine: 100 strokes, then 20 min of 30 sec standing strokes, 30 sec jumping strokes, 60 sec rest. Do 100 standing strokes at the end.
Stepper: 150 steps, then 20 min of 50 easy steps, 50 vigorous steps. Do 150 slow steps at the end.
Rower: 200 easy strokes, then 20 min of 25 vigorous strokes, 25 moderate strokes. Do 200 easy strokes at the end.
Jump Rope: 250 skips, then 20 min of 30 sec skips, 30 sec rest. Do 250 skips at the end.