Weight Loss Planner

Meal Plan

Workout Planner

Ember User Guide

Mindset

Wellness

Goals & Progress

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🎯 Goal and Tracking

• Current: 5'6", 140lbs
• Target: 115lbs, emphasizing reduced body fat and increased muscle tone
• Tracking:
  • Weigh weekly or every 2 weeks only.
  • Daily visual checks and bloating sensations.

🚨 Main Challenge and Solution

• Challenge: Cravings for sweets and snacks.
• Solution:
  • Eat structured meals every 4 hours (no snacking between).
  • If cravings occur, eat half of breakfast or lunch.
  • If a second craving occurs after that, consume healthy alternatives (boiled eggs, nuts, Greek yogurt, almond milk).
  • Use the self-check question: "Will I regret this afterward?" </aside>

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🥑 Nutrition Strategy

• Meal Frequency: 4 meals per day, no snacks, spaced every 4 hours.
• Calorie Intake: Match daily intake to your Basal Metabolic Rate (BMR/TDEE), splitting lunch into two smaller meals to avoid afternoon snacking.
• Macronutrients and cycling diet
• Workout Nutrition:
  • Pre-workout: High-carb meal for energy.
  • Post-workout: High-protein meal for muscle recovery.
• Healthy Fats: Include avocado, olive oil, nuts to support hormonal balance and insulin sensitivity. </aside>

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🏋️‍♀️ Workout Plan

Muscle Growth

• Strength training: 3 times per week (full-body workouts with compound movements)
• Timing: Separate cardio from strength training by at least 4 hours.
• Supplements: Creatine (strength), Beta-Alanine (endurance), Omega-3 (recovery)

Fat Burning

• Cardio: 2 - 3 times per week
• Morning Fasted Cardio: Moderate-intensity daily to boost fat oxidation.
• Low-Intensity Steady-State (LISS): Less than 30 mins post-workout or separate timing to maximize fat burning via AMPK pathway.
• High-Intensity Interval Training (HIIT): Once weekly to improve mitochondrial function.
• Pre-Workout Caffeine: Enhance catecholamine release and fat breakdown. </aside>

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🔬 Scientific Basis for Fat Loss

Step 1️⃣ Fat Breakdown Activation

• Hormone-Sensitive Lipase (HSL): Key enzyme for fat mobilization.

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  Activated by catecholamines (epinephrine, norepinephrine) released via:

  • Fasted workouts
  • intermittent fasting
  • low-carb diet
  • caffeine intake
  • HIIT. </aside>

• Growth Hormone (GH): Promotes sustained fat loss and muscle preservation.

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  Boosted by:

  • high-protein meals
  • consistent sleep (bedtime 10-11pm)
  • evening weight training (especially legs)
  • intermittent fasting
  • supplementation (zinc, magnesium)
  • sauna </aside>

Step 2️⃣ Transporting Fatty Acids (Circulation)

• Albumin: Transports fatty acids through blood—adequate protein consumption is essential.

• Circulation Optimization

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  Boosted by:

  • Post-workout foam rolling
  • stretching
  • Omega-3 supplementation
  • adequate hydration
  • sauna 2-3 times weekly </aside>

Step 3️⃣ Fat Oxidation (Mitochondrial Beta-Oxidation)

• Mitochondria Enhancement
• Carnitine Shuttle: Increase carnitine via dietary intake (meats, supplements) for optimal fat entry into mitochondria.

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📌 Quick Daily Checklist

• [ ] Morning fasted moderate-intensity cardio.
• [ ] Strength training 3x/week (full-body).
• [ ] Meals spaced every 4 hours, no snacks.
• [ ] Pre-workout carbs, post-workout protein.
• [ ] Healthy sleep routine (screen-free bedtime).
• [ ] Supplements daily (creatine, beta-alanine, omega-3, vitamins).
• [ ] Manage cravings with healthy alternatives or zero-calorie beverages.