Profile

You · Male · 5'11

HEALTH CONTEXT

High Blood Pressure

Keep rest periods honest, breathe out on exertion, avoid heavy valsalva on max lifts. Prioritize steady-state cardio (your walking).

Type 2 Diabetes

Train regularly to improve insulin sensitivity. Pair carbs around training windows. Walking daily is powerful medicine here.

High Cholesterol

Lean proteins, fiber-forward carbs, healthy fats. Resistance training raises HDL. Consistency beats intensity.

Display name

Age

Current weight (lb)

Goal weight (lb)

Stretch goal (lb)

Daily calorie target

Protein (g)

Carbs (g)

Fat (g)

Primary dumbbell (lb)

Secondary dumbbell (lb)

Step goal (off days)

Walk miles (lift days)

Mon · Wed · Fri

Push / Pull / Legs split at home with 20 lb dumbbells.

Walk daily

10,000 steps on off days, 2 mi on lift days.

Mission

245 → 210 lb → 195 lb. Strong & ripped.