Joel's Profile

Personal metrics and optimization strategies

Personal Stats

Basic Info

name:
Joel Hooks
age:
50
height:
6'3" (75 inches)
weight:
251 lbs
activity:
Moderately Active
exercise:
4-6 sessions per week
Experience:
Lifting: Advanced
Cardio: Intermediate

Body Composition

android Fat
34.0%
Target: < 24.0%
gynoid Fat
22.5%
ag Ratio
1.50
Target: < 1.0
visceral Fat
3.08 lbs
Target: < 2.0 lbs
total Body Fat
24.0%
rsmi
11.16

Strength Foundation

Muscle Mass
RSMI 11.16
53% above minimum threshold, excellent foundation for metabolic health
Bone Density
Z-score 2.9
97-99th percentile, indicates strong resistance training history
Muscle Balance
< 0.5% difference
Nearly perfect symmetry between left/right sides

Action Plan

Nutrition Strategy

Caloric Strategy
Small deficit of 300-500 calories targeting android fat
Current body fat distribution suggests focusing on fat loss while preserving muscle
Macro Distribution
40% protein / 35% carb / 25% fat
High protein to preserve muscle, moderate carbs for training, strategic fat intake
Nutrient Timing
Carb periodization around training
Higher carbs pre/post workout, lower carbs on rest days

Training Strategy

Resistance Focus
Maintain 3-4x/week heavy compound movements
Critical for maintaining excellent RSMI and bone density scores
Metabolic Work
2-3x/week strategic HIIT
10-15 minute sessions targeting android fat mobilization
Recovery
24-36 hours between resistance sessions
Crucial for maintaining muscle mass during fat loss phase

Lifestyle Strategy

Sleep Optimization
7-8 hours prioritizing 10pm-6am window
Critical for cortisol management and abdominal fat reduction
Stress Management
Daily relaxation practice
Cortisol impact on android fat distribution
Movement Pattern
Hourly movement breaks
Frequent movement supports insulin sensitivity

Progress Tracking

Weekly Monitoring

Key Metrics

  • Waist circumference (morning, relaxed)
  • Body weight (3x/week, same conditions)
  • Progress photos (weekly, same conditions)
  • Training performance metrics
  • Sleep quality score

Target Rate of Change

  • 0.5-1% body weight per week
  • Maintain or increase lifting numbers
  • Reduce waist circumference while maintaining other measurements

Nutrition Details

Personal Stats

name:
Joel Hooks
age:
50
height:
6'3" (75 inches)
weight:
251 lbs
activity:
Moderately Active
exercise:
4-6 sessions per week
Experience:
Lifting: Advanced
Cardio: Intermediate

Daily Targets

calories:
2250-2500
protein:
200-220g (35-40%)
carbs:
225-250g (40-45%)
fat:
65-75g (25-30%)

Daily Meal Schedule

Breakfast (A)

7:00 AM
Calories
400
Protein
30g
Carbs
45g
Fat
15g
16oz mason jar

Lunch (C)

11:30 AM
Calories
650
Protein
45g
Carbs
75g
Fat
20g
34oz 3-compartment

Mid-day Meal (D)

3:00 PM
Calories
550
Protein
35g
Carbs
55g
Fat
20g
34oz 3-compartment

Dinner (E)

7:00 PM
Calories
400
Protein
25g
Carbs
35g
Fat
13g
34oz 3-compartment

Night Snack (F)

9:00 PM
Calories
200
Protein
15g
Carbs
20g
Fat
7g
8oz container

Weekly Prep Quantities

Portions per Meal

protein:
6-8 oz per main meal
carbs:
1.5-2 cups per main meal
vegetables:
2 cups per main meal
fats:
1-1.5 tbsp per main meal

Weekly Quantities

proteins:
1.5 lbs chicken, 1.25 lbs turkey, 1.4 lbs fish
carbs:
2.5 cups dry rice, 1.25 lbs potatoes, 1.25 cups dry quinoa
vegetables:
12-13 cups total
sauces:
1x base recipes