InBody570 Baseline — Sep 1, 2026
BMR (InBody)
1,322
kcal/day
Visceral Fat
16
VFI — High
7-Step Fat Loss Protocol Calculation
1
Determine Fat Mass & Lean Body Mass
Fat Mass = Body Weight × BF% → 170.2 × 0.429 = 73.0 lbs
LBM = Body Weight − Fat Mass → 170.2 − 73.0 = 97.2 lbs
Fat: 73.0 lbs | LBM: 97.2 lbs
2
BF% Loss Required to Reach Target
Target BF% = 37% → BF% to lose = 42.9 − 37.0 = 5.9%
5.9% body fat to drop
3
Fat Mass Loss Required
Fat Mass to Lose = Body Weight × BF% Loss Required → 170.2 × 0.059 = 10.0 lbs
10.0 lbs of fat to lose
4
Total Body Weight Loss
Total Weight Loss = Fat Mass Loss ÷ 0.713 → 10.0 ÷ 0.713 = 14.0 lbs
The 0.713 factor accounts for lean tissue, water, and glycogen — total body change is always greater than pure fat lost.
14.0 lbs total scale drop target ✅ (within 10–15 lb goal)
5
Choose Rate of Loss
Recommended range: 0.4–0.8% of body weight per week (max 1%/week)
Selected rate: 0.8%/week — upper end for aggressive but safe 9-week plan
Rate: 0.8%/week
6
Weight Loss Per Week
Weekly Loss = Body Weight × Rate → 170.2 × 0.008 = 1.36 lbs/week
1.36 lbs per week
7
Deficit Duration
Duration = Total Weight Loss ÷ Weekly Rate → 14.0 ÷ 1.36 = 10.3 weeks to hit full goal
9-week plan projection: 1.36 × 9 = 12.2 lbs — solidly within the 10–15 lb target
9 weeks → ~12.2 lbs lost ✅
Calorie Math — BMR from InBody570
BMR (from InBody570 direct measurement)
1,322 kcal/day
Activity — Training 3×/week (Moderately Active)
× 1.55
TDEE (maintenance calories)
2,049 kcal/day
Required Deficit: 1.36 lbs/week × 3,500 cal ÷ 7 days = 680 cal/day
Daily Calorie Target (avg)
2,049 − 680 = 1,369 → ~1,385 cal/day avg
Two-Protocol Structure — More Fuel on Training Days
Training Days (3×/week)
1,500 cal → −549 deficit
Non-Training Days (4×/week)
1,300 cal → −749 deficit
Weekly Avg: (3×1,500 + 4×1,300) ÷ 7
1,385 cal/day
🎯 Avg Daily Deficit
−664 cal/day
Protein Target — Muscle Preservation
120g/day (0.70g per lb body weight)
Projected Fat Loss
~1.33 lbs/week · ~12 lbs over 9 weeks
Daily Macro Targets — Two-Protocol System
🏋️ Training Days
Mon · Tue · Wed @ 5:30 PM with Coach Larry
1,500 cal
Daily Deficit: −549 cal · Higher carbs fuel your workout and recovery
🛌 Non-Training Days
Thu · Fri · Sat · Sun — Cardio days (3–4×/week)
1,300 cal
Daily Deficit: −749 cal · Lower carbs when body doesn't need training fuel
~12 lbs
9-Week Projection
Weekly Macro Schedule
Strength training Mon/Tue/Wed at 5:30 PM with Coach Larry. Cardio on 3–4 of the remaining days. Eat to your training — not your intentions.
SAT
REST/CARDIO
1,300 cal
Cardio Protocol — Off-Days
🚶 Cardio on Non-Training Days (Thu · Fri · Sat)
3–4×
Sessions per week on non-training days. Never on the same day as strength training.
30–45 min
Per session. Steady-state — not high-intensity. The goal is fat burning, not burnout.
10,000+
Steps on days you can't make it to the gym. Walking counts — stay active every day.
Zone 2
Keep heart rate at 60–70% max. You should be able to hold a conversation. This is fat-burning zone.
Stairmaster: 30–40 min at moderate pace — excellent for glutes, legs, and calorie burn. |
Treadmill: Incline walk (10–12% grade, 3.0–3.5 mph) for 40–45 min. |
Walking: 10,000+ steps throughout the day — great on recovery days when the body needs low impact. Pick 2 options per week and rotate. Do NOT do high-intensity cardio on top of strength training days — it increases muscle breakdown at this deficit.
Hydration Protocol
💧 Daily Water Targets
85 oz
Minimum daily water intake (0.5 oz × 170 lbs)
100+ oz
Target on training days — sweat and muscle recovery demand more
16 oz
Before every meal — kills false hunger and helps you eat less
20 oz
During training — electrolytes on high-sweat days
Rule 1: Start every morning with 20 oz of water before coffee or food. |
Rule 2: If you feel hungry between meals, drink 16 oz first and wait 10 minutes. |
Rule 3: Urine should be pale yellow. Dark = dehydrated. Clear = good.
Sample Meal Templates
🏋️ Training Day (Mon/Tue/Wed) — 1,500 cal
120P · 142C · 50F — Train at 5:30 PM, fuel around it
1
Breakfast — ~7AM
3 whole eggs scrambled + 1 cup oatmeal (dry) + 1/2 banana, cinnamon
~30P~55C~15F
2
Lunch — ~12PM
5 oz grilled chicken breast + 3/4 cup cooked white rice + salsa verde + squeeze lime + cilantro
~42P~45C~5FCultural ✅
3
Pre-Workout Snack — ~3:30PM
Whey protein shake (1 scoop) + 1 corn tortilla + nonfat Greek yogurt (4 oz) — eat 2 hrs before 5:30 PM training
~35P~22C~5F
4
Post-Workout Dinner — ~7PM (Cultural Night)
2 carne asada corn tacos (3 oz lean flank steak, 2 corn tortillas, pico de gallo, cilantro, lime — no sour cream) — eat within 90 min of finishing training
~30P~28C~18FCultural ✅
5
Evening Protein — ~8:30PM
Cottage cheese (1/2 cup) + 1/4 avocado + Everything bagel seasoning
~15P~4C~8F
🚶 Cardio / Rest Day (Thu–Sun) — 1,300 cal
120P · 108C · 43F — Same protein, fewer carbs on off days
1
Breakfast — ~8AM
4-egg white + 1 whole egg scramble + 1 cup sautéed spinach + 1 corn tortilla
~30P~18C~8F
2
Lunch — ~1PM
Shrimp cocktail — 5 oz shrimp, tomato, cucumber, onion, lime juice, cilantro, avocado (2 tbsp)
~28P~15C~5FCultural ✅
3
Afternoon Snack — ~3:30PM
Whey protein shake + 1 tbsp almond butter + 1/2 apple
~27P~18C~9F
4
Dinner — ~7PM
Baked tilapia (5 oz) — seasoned with lime, garlic, cumin + roasted vegetables (zucchini, peppers, onion) + 1/2 cup black beans
~32P~30C~10FCultural ✅
5
Evening — ~8:30PM
Nonfat Greek yogurt (3/4 cup) + handful of mixed berries + 10g creatine mixed in
~17P~14C~0F
Weekly Cultural Food Rotation — Built Into the Plan
Your cultural foods are a strength, not a problem. Every dish below has been adapted to fit the plan — same flavors, smarter prep. Rotate through at least 2 of these per week so food never feels like punishment.
🌮 Carne Asada Tacos
3 oz lean flank steak grilled · 2 corn tortillas · pico de gallo · cilantro · lime. No sour cream, no cheese. Fresh salsa only.
~30P / 28C / 14F per serving (2 tacos) · ~354 cal
🦐 Shrimp Cocktail
5 oz shrimp (boiled/chilled) · diced tomato, cucumber, onion, jalapeño · lime juice · cilantro · 2 tbsp avocado. The most macro-friendly dish on the list.
~28P / 12C / 5F per serving · ~205 cal
🐟 Tilapia (Grilled or Baked)
5 oz fillet · seasoned with cumin, lime, garlic, chili powder. Bake at 400°F for 12 min. Serve over roasted veggies. Never fried.
~30P / 0C / 5F per fillet · ~165 cal
🥩 Carne Asada Tostada
1 baked corn tostada · 2.5 oz grilled lean beef · shredded cabbage · pico · lime. Skip the cheese and sour cream. Add jalapeño for flavor.
~24P / 18C / 10F per tostada · ~258 cal
🍗 Chicken Milanesa (Baked)
4 oz chicken breast pounded thin · coat in panko + spices · bake at 425°F until crispy. Serve with lime and side salad. Never pan-fried in oil.
~35P / 12C / 8F · ~260 cal
🐓 Chicken Quesadilla
1 corn tortilla (not flour) · 3 oz grilled chicken · 1 oz reduced-fat cheese · cook in dry pan. Serve with salsa verde. One tortilla only.
~32P / 18C / 10F · ~290 cal
🫕 Meat & Potato Stew
4 oz lean beef stew meat · 1 small potato (cubed) · tomato, onion, garlic, chiles · broth-based (no cream). Keep the potato portion to 1 fist.
~30P / 22C / 8F per serving · ~280 cal
🐓 Chicken Flautas (Baked)
2 corn tortillas · 2.5 oz shredded chicken · roll tight, brush with tiny bit of oil, bake at 425°F. Top with salsa — not sour cream.
~25P / 24C / 7F for 2 flautas · ~263 cal
🍲 Pozole (Lean Chicken Version)
4 oz shredded chicken breast · hominy (1/2 cup) · broth-based red or green broth · cabbage, radish, oregano. Skip the lard-rich broths — use a clean chicken base.
~28P / 20C / 4F per bowl · ~228 cal
Supplement Stack — 9 Essentials
💪
Creatine Monohydrate
10g daily
At a 664-calorie deficit, muscle preservation is mission-critical. 10g daily (therapeutic dose) keeps strength output high even in a deficit, which protects lean mass while fat comes off. Mix into your post-workout meal or evening snack.
⏰ Any time daily — consistency matters more than timing. Mix into yogurt or shake.
🥛
Whey Protein Isolate
1 scoop (25–30g protein) as needed
120g of protein per day at 1,300–1,500 calories requires strategic stacking. Use whey to fill gaps when whole food protein isn't available. Isolate is lowest in lactose and calories per gram of protein.
⏰ Post-workout on training days. Afternoon snack on rest days.
⚡
Electrolytes
1 serving daily
At a significant calorie deficit, sodium, potassium, and magnesium drop fast — causing fatigue, cramping, and headaches that feel like hunger. Especially critical on training days. Zero-sugar electrolyte packet or LMNT recommended.
⏰ Morning or during training. Double up on heavy sweat days.
🌿
Metamucil (Psyllium Fiber)
1 serving (5g fiber) daily
Fiber is the secret weapon at lower calories — it slows digestion, controls blood sugar spikes, and keeps you full between meals. Most people get 10–15g of fiber on 1,300 calories. Metamucil bridges the gap.
⏰ Before your largest meal or when hunger hits between meals. Take with 12+ oz water.
🐟
Omega-3 Fish Oil
2g EPA+DHA daily
Reduces systemic inflammation (high with visceral fat at VFI 16), supports joint recovery from training, and improves insulin sensitivity. Most people need 2–3 standard fish oil capsules to hit 2g of actual EPA+DHA.
⏰ With a meal that contains fat — improves absorption.
🌙
Magnesium Glycinate
300–400mg before bed
Poor sleep is the #1 hidden saboteur of fat loss — it raises cortisol and crushes recovery. Magnesium glycinate (not oxide) improves sleep quality, reduces muscle cramps, and supports recovery between sessions.
⏰ 30–60 minutes before bed. Take on an empty stomach or with light snack.
☀️
Vitamin D3 + K2
5,000 IU D3 / 100mcg K2 daily
Visceral fat (VFI 16) is strongly linked to low Vitamin D. D3 supports immune function, mood, hormone production, and muscle strength. K2 ensures calcium goes to bones, not arteries. A critical combo for metabolic health.
⏰ Morning with a meal that contains fat. K2 must be taken with D3 for proper routing.
🦠
Probiotic
1 capsule daily (10–50B CFU)
Gut health directly affects hunger hormones, energy, and inflammation. At a calorie deficit with lower food volume, the gut microbiome gets stressed. A daily probiotic stabilizes digestion and reduces bloating.
⏰ Morning on an empty stomach, or with breakfast — check your brand's instructions.
🅱️
B-Complex
1 capsule daily
B vitamins are essential for energy metabolism — they convert the food you eat into usable fuel. At a deficit, B-vitamin intake can drop below optimal. B-complex supports energy, mood, and nervous system function throughout the day.
⏰ With breakfast. B vitamins are water-soluble — take with food to prevent nausea.
9-Week Fat Loss Projection
| Week |
Dates |
Proj. Weight |
Proj. Fat Mass |
Proj. BF% |
Focus |
| Start |
Sep 1, 2026 |
170.2 lbs |
73.0 lbs |
42.9% |
Baseline |
| Wk 1 |
Sep 8 |
~168.9 lbs |
~72.0 lbs |
~42.6% |
Habit formation — protein first every meal |
| Wk 2 |
Sep 15 |
~167.5 lbs |
~71.0 lbs |
~42.3% |
Hydration locked in, creatine daily |
| Wk 3 |
Sep 22 |
~166.2 lbs |
~70.0 lbs |
~42.1% |
Strength improving despite deficit |
| Wk 4 |
Sep 29 |
~164.8 lbs |
~69.0 lbs |
~41.8% |
Check-in InBody recommended |
| Wk 5 |
Oct 6 |
~163.5 lbs |
~68.0 lbs |
~41.6% |
Midpoint — assess and adjust if needed |
| Wk 6 |
Oct 13 |
~162.2 lbs |
~67.0 lbs |
~41.3% |
Cultural food week — stay consistent |
| Wk 7 |
Oct 20 |
~160.9 lbs |
~66.0 lbs |
~41.0% |
Push the final stretch |
| Wk 8 |
Oct 27 |
~159.5 lbs |
~65.0 lbs |
~40.7% |
VFI should be trending toward 12–13 |
| Wk 9 ✅ |
Nov 3 |
~158.0 lbs |
~64.0 lbs |
~40.5% |
Goal Week — InBody Retest — ~12 lbs lost |
💬 Coach Larry's Notes for Betzabet
You're eating 1,385 calories a day on average — that's a 664-calorie daily deficit from your maintenance. With 120g of protein locked in every single day, your body has what it needs to hold onto muscle while the fat comes off. The two-protocol system is key: more carbs on the days you train (they fuel your performance and recovery), fewer on the days you rest (when your body doesn't need as much fuel). This isn't guesswork — it's the math working for you.
The cultural foods in your rotation aren't cheats. They're the plan. Carne asada, shrimp cocktail, grilled tilapia, pozole — these are all protein-forward, real-food meals that fit your macros when you prep them right. The only adjustment is method: bake instead of fry, broth instead of lard, corn tortilla instead of flour. Same flavor, different result.
1
Start every morning with 20 oz of water and 10g creatine before anything else. This one habit protects your muscle every single day.
2
Hit 120g of protein every day — training or not. Log it in MyFitnessPal for the first 2 weeks to build awareness. After 2 weeks, you'll know what it feels like without tracking.
3
Prep your proteins Sunday and Wednesday — grilled chicken, hard-boiled eggs, a batch of carne asada. When protein is ready, hitting your numbers becomes automatic.
Grocery List — Shop This, Build the Plan
Stock these every week and hitting your macros becomes automatic. 🌮 = cultural food staples that already fit the plan.
🥩 Proteins
Lean flank steak / carne asada
Tilapia fillets (fresh or frozen)
Shrimp (raw, deveined)
Chicken breast (boneless/skinless)
Ground turkey (93% lean)
Egg whites (carton)
Whole eggs
Canned tuna or salmon (in water)
Whey protein isolate
Lean beef stew meat
🌾 Carbohydrates
Corn tortillas (La Tortilla Factory or Mission)
Hominy (canned, for pozole)
Black beans (canned, low sodium)
White rice (jasmine or long-grain)
Rolled oats
Sweet potato
Baby potatoes (for stew)
Banana
Apple
Mixed berries (fresh or frozen)
Panko breadcrumbs (for milanesa)
🥑 Healthy Fats
Avocado (1–2 per week)
Olive oil (extra virgin)
Almond butter (no added sugar)
Almonds or mixed nuts (portioned)
Omega-3 fish oil supplement
Chia seeds
Flaxseed (ground)
🥦 Vegetables
Jalapeños (fresh)
Tomatillos (for salsa verde)
Radishes (for pozole)
Cabbage (shredded, for tacos/flautas)
Tomatoes (pico de gallo base)
White onion + cilantro + lime
Baby spinach or mixed greens
Zucchini
Bell peppers (red, green)
Broccoli
Cucumber
Garlic (fresh cloves)
🥛 Dairy
Nonfat Greek yogurt (plain, Fage or Chobani)
Low-fat cottage cheese
Reduced-fat Mexican blend cheese (small amount — quesadillas only)
Fairlife milk (higher protein, lower sugar)
String cheese (convenient protein snack)
Disclaimer: This nutrition plan is designed specifically for Betzabet based on her InBody570 data and personal goals, and is intended for use under the supervision of Coach Larry at DUBb FITNESS. Individual results may vary. This document does not constitute medical or dietary advice. Consult your physician before beginning any new diet or exercise program. Macros are approximate — tracking accuracy improves results.