■ Blue bar = current scan | Already down ~8 lbs on Tirzepatide · BF% dropped 4.4 points since July 2025
| 1 |
Lean Body Mass → Kilograms
LBM = 187.2 lbs ÷ 2.2046 = 84.92 kg
|
| 2 |
BMR — Katch-McArdle Formula
BMR = 370 + (21.6 × 84.92)
= 370 + 1,834
= 2,204 kcal/day
✓ InBody reports 2,203 — near-perfect match
|
| 3 |
TDEE — Moderately Active (3x/week SGPT)
TDEE = 2,204 × 1.55 = 3,416 kcal/day
|
| 4 |
Calorie Target — 30% Deficit (Tirzepatide Protocol)
Target = 3,416 × 0.70 = 2,400 kcal/day
Daily deficit: ~1,016 cal
Weekly fat loss: ~2.0 lbs (pure fat)
12-week projection: 18–24 lbs lost
|
Protein anchored at 1g per lb of LBM — prioritizing muscle preservation while on Tirzepatide. Fat floors at 29% to support hormonal health. Carbs fuel your 3x/week training sessions.
Macro check: (200×4) + (78×9) + (235×4) = 800 + 702 + 940 = 2,442 cal ✓ within range
| Checkpoint | Est. Weight | Est. Body Fat % | Fat Lost | Visceral Fat | Scenario |
|---|---|---|---|---|---|
| Week 0 (Now) April 9, 2026 |
328.3 lbs | 43.0% | — | Level 30 | Baseline |
| Week 4 Mid-May 2026 |
318–321 lbs | ~41.5% | ~7–10 lbs | Dropping | Adapting |
| Week 8 Mid-June 2026 |
308–314 lbs | ~39.5–40.5% | ~14–20 lbs | Significant ↓ | Building |
| Week 12 Mid-July 2026 |
305–313 lbs | ~38–40% | ~15–23 lbs | Level 22–26 | Goal Range |
| Week 12 w/ Tirzepatide Optimistic — Full Protocol |
300–306 lbs | ~37–38.5% | ~22–28 lbs | Level 18–22 | Exceeds Goal |
Ron — at 59, your body responds differently than a 35-year-old. The good news is your SMM (skeletal muscle) has actually been trending up since July 2025. You're gaining muscle while on Tirzepatide, which almost never happens unless the training + nutrition are dialed. That means your body is responding exactly right.
The priority over the next 12 weeks is threefold: (1) protect every pound of that 187 lbs of lean mass, (2) drive that visceral fat level from 30 down to 18–22, and (3) build a sustainable eating pattern you can maintain beyond the Tirzepatide program.
Target 1 gallon of water per day (128 oz). Tirzepatide increases dehydration risk. Add electrolytes (LMNT, Liquid IV, or a pinch of salt in water) especially on training days. Dehydration at your size leads to muscle cramping and fatigue — and can look like fat stall on the scale.