Daily PlanThis is a refined version of the keto + 16:8 IF routine, structured for clarity and execution.6:00 AM – Wake UpHydration: 16 oz (500 ml) water with 0.5g sea salt (~500mg sodium) to support electrolytes.Movement: 10 min stretching (e.g., cat-cow, hamstring stretch) or yoga to improve mobility and reduce cortisol.7:00 AM – Exercise (45–60 min)Mon/Wed/Fri: Strength TrainingWarm-up: 5 min dynamic stretches (leg swings, arm circles).Workout (3–4 sets, 8–12 reps): Bodyweight or light weights (adjust for 300 lbs joint safety):Squats (bodyweight or barbell, 15–20% body weight)Push-ups (knee or standard) or bench pressDumbbell rows or resistance band pull-apartsDeadlifts (light, focus on fo

Monthly Plan (4 Weeks)The monthly plan builds consistency, tracks progress, and adjusts for keto adaptation and fat loss.Week 1: InitiationGoal: Start keto + 16:8 IF, adapt to low carbs, establish exercise routine.Diet: Follow daily meal plan strictly (20–50g net carbs). Use ketone strips to confirm ketosis (0.5–3 mmol/L by day 3–7).Exercise: Focus on strength training form; keep HIIT light (e.g., jog/walk intervals at 50% effort).Electrolytes: 3–5g sodium, 1–2g potassium, 300–400mg magnesium daily to prevent keto flu.Tracking: Weigh on day 1 (baseline, ~300 lbs), measure waist, log food in MyFitnessPal.Detox: Prioritize 1–2 servings/day fermented foods (e.g., ¼ cup sauerkraut) for gut healt

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 e