Yearly Plan (12 Months)

Yearly Plan (12 Months)

The yearly plan focuses on sustainable fat loss (~10–15% body weight, 30–45 lbs), muscle preservation, and systemic health, with periodic adjustments.

Months 1–3: Foundation (Q1)

• Goal: Lose 6–12 kg fat (15–25 lbs total), adapt to keto + IF, build habits.
• Diet: Maintain 2,300–2,500 kcal, 20–50g net carbs. Test cyclical keto (5 days keto, 2 days 100–150g carbs) in month 3 if running performance lags.
• Exercise: Increase strength training weight by 10–15% by month 3. Aim for 150–200 min/week cardio.
• Lifestyle: Prioritize sleep (7–9 hours), stress management (10–15 min meditation/day).
• Tracking: Monthly weigh-ins, waist measurements. Bloodwork at month 3 (lipids, glucose, liver enzymes).
• Medical: Consult doctor about semaglutide if appetite control is a barrier or weight loss slows.

Months 4–6: Acceleration (Q2)

• Goal: Lose 6–12 kg fat (total 12–24 kg, ~25–50 lbs). Optimize exercise and diet.
• Diet: Adjust calories if weight loss stalls (<0.5 kg/week); reduce fat by 10–20g/day. Consider 5:2 fasting (2 days at 500–600 kcal) for variety.
• Exercise: Add 1x/week HIIT if energy allows. Aim for 10–20% strength gains (e.g., heavier squats).
• Detox: Maintain 3–4L water, 3–5 servings/week cruciferous vegetables, 1–2 servings/day fermented foods.
• Tracking: Check ketones monthly. Log energy, mood, and digestion.

Months 7–9: Maintenance & Refinement (Q3)

• Goal: Lose 3–9 kg fat (total 15–33 kg, ~30–70 lbs). Refine habits for sustainability.
• Diet: If goal weight (~200–250 lbs) is nearing, transition to maintenance (~2,800–3,000 kcal) or moderate-carb (100–150g carbs) for variety.
• Exercise: Maintain intensity; add 1–2x/week bodyweight circuits (e.g., push-ups, lunges) for variety.
• Lifestyle: Assess adherence; if keto/IF feels restrictive, try 14:10 IF or cyclical keto.
• Tracking: Bloodwork at month 9. Monitor waist for 5–10 cm reduction.

Months 10–12: Long-Term Sustainability (Q4)

• Goal: Reach 10–15% weight loss (~30–45 lbs, ~255–270 lbs), sustain health gains.
• Diet: Transition to maintenance if at goal weight, or continue deficit if further loss needed. Consider moderate-carb for social flexibility.
• Exercise: Focus on maintenance (3x strength, 2x cardio/HIIT). Add 1 new activity (e.g., swimming) for fun.
• Detox: Continue water, fiber, fermented foods. Add 1–2x/month 24-hour fast if desired (with medical approval).
• Tracking: Final bloodwork at month 12. Aim for 10–15 cm waist reduction, improved lipids/glucose.

Yearly Milestones:

• Weight Loss: 30–45 lbs (13–20 kg fat), reaching ~255–270 lbs.
• Health: Improved insulin sensitivity, reduced inflammation, better gut health (from fiber, fermented foods).
• Habits: Sustainable keto + IF or moderate-carb routine, consistent exercise, and stress/sleep management.

Additional Tips

• Organization Tools (inspired by your business structuring interest):
• Daily: Use a habit tracker (e.g., Habitica, Notion) to log meals, exercise, water, and sleep.
• Monthly: Create a spreadsheet (Google Sheets) for weight, waist, and ketone levels. Review progress on the last day of each month.
• Yearly: Set quarterly goals in a planner (e.g., Trello) with reminders for doctor visits and bloodwork.
• Precautions:
• Consult a doctor before starting, especially at 300 lbs, to rule out diabetes, heart issues, or electrolyte imbalances.
• Monitor for keto flu (fatigue, cramps); increase electrolytes if symptoms appear (3–5g sodium, 1–2g potassium, 300–400mg magnesium daily).
• Stop exercise if joint pain occurs; consult a physical therapist for tailored modifications.
• Semaglutide: If appetite or adherence is a challenge, discuss semaglutide with your doctor (~10–15% weight loss, 30–45 lbs in 1–2 years).
• Flexibility: If keto + IF feels restrictive by month 3, switch to moderate-carb (100–150g carbs) or cyclical keto, keeping the same caloric deficit.

Sample Weekly Schedule

• Monday: Strength, lunch (salmon), snack (cheese), dinner (beef).
• Tuesday: HIIT + cardio, same meals.
• Wednesday: Strength, lunch (chicken thighs), snack (nuts), dinner (pork).
• Thursday: HIIT + cardio, same meals.
• Friday: Strength, lunch (eggs), snack (cheese), dinner (tofu, if vegan).
• Saturday: Active recovery, same meals.
• Sunday: Rest, same meals.

Grocery List (Weekly)

• Proteins: Salmon (1.5 lbs), chicken thighs (1.5 lbs), grass-fed beef (1.5 lbs), eggs (1 dozen), tofu (1 lb).
• Vegetables: Kale (1 lb), cauliflower (1 head), Brussels sprouts (1 lb), asparagus (1 lb), zucchini (1 lb).
• Fats: Butter (1 lb), olive oil (16 oz), avocado oil (16 oz), avocados (4), macadamia nuts (8 oz).
• Other: MCT oil (8 oz), sauerkraut (16 oz), bone broth (4 cups), sea salt, NoSalt, magnesium supplement.