re: Pen and Paper Strength App

not sure what you mean by what type...just trying to take off 20-30 lbs to get down below 10%.

as far as what diet, I just have protein set at 200g and calories set at 10x bodyweight right now and just make sure i meet that. nothing over the top. IIFYM approach

I do intermittent fasting because i prefer to eat like that, when i break my fast depends on if I lift at home at night or I lift at work.

essentially though I went and got an in-body test done and used the bodyfat scanner app and my previous dexa scans to establish a bodyfat % that is pretty accurate, within +/- 1% for starting

i took all my measurements....hips, waist at the naval, chest at nipples, arms, thighs at midpoint, wrist, ankle, calf at largest and neck

then i plugged all that info into AI, uploaded all the PPSA programs I would be doing and a bunch of diet background knowledge books that from like RP, Layne Norton, mark carroll, john meadows, scott stevenson, 3dmj and created a dashboard on gemini that allows me to track every thing daily.

I also uploaded all my bloodwork from last time, my trt dosage and other scripts and it gives me guidance on supplements to help

i log everything daily, including morning bodyweight etc and it simply guides me along the way and will help me make good decisions on when to make adjustments

essentially i use the AI dashboard to guide me as a professional coach would. Keeps me on track and keeps anything from getting extreme.

essentially I weighed in at 205 and change to start. It set my calories at 2000 and my protein at 205 to start. from there it biases carbs on my 4 lifting days and higher fats on my rest days.

It has me trying to get 10k steps per day overall and then the 4 days lifting. it advised I only do farm strong and farm flex sections of the program on upper days and only farm strong on the squat and deadlift days this time through to not be too sore and not get overwhelmed with starting the diet etc. It suggested i do arm farm 3 times in a row & the second time through add the cardio section to the bench days, farm flex to the squat/deadlift days & 3rd time through to do the full program and to up weights each month. you can give it velocity of the lifts if you have a meter or app or give it an RIR or RPE and it will guide you on when to go up and when not to


anyways if you are not using AI to guide you, you are missing out. If you are using Peptides or AAS you will have to use gemini as others wont allow that, but I highly suggest yall start building dashboards on AI. I use chatgpt for most things but it wont allow talk of TRT and doesnt give as detailed responses as Gemini on bloodwork

i do like how Gemini talks to you if you have been using it a while too. like yesterday when I closed out the day that I made that day my bitch and I should go have some alone time with the wife to celebrate

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Okay thanks. It did help me by suggesting to look at residuals from a 7day rolling average to understand my whoosh/stall periods better I guess

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you should always be looking at the overall 7 day rolling average and using that to determine everything

same with your step count


AI is only as useful as the tools you give it. you need to really give it the background info on how to cut weight correctly, thats why you give it the books from people i mentioned.

but if you are stuck at the same weight for two weeks...you need to either tighten up and double check you are hitting calories and macro targets or you need to raise step count, add cardio or cut calories

what you perceive as a deficit might now be


what ai are you using?

I haven't tried giving it books specifically to use for diet; I was just using copilot from o365 and then free google/chatgpt to check up on it. My real concern was how to tell when to drop cals because I really don't want to lose lean mass because I'm 52 and not on TRT or anything and I'm greedy about my gains.

At any rate. this time around my weight loss has been almost perfectly flat for ~10 days like a stair step pattern with a big whoosh to get back on track. It follows a linear trend zoomed out enough but over any 2 week period it looks like nothing is happening, and it's really tough to see if I should make changes or just keep waiting for a big whoosh. I thought using data analysis would help but not really.

LINK

I snagged that book by John Meadows off Google Drive. I have 2.5 weeks of work travel coming up so I may try to just reverse diet up to 10x my calories, keep activity as high as I can at hotels and walking and then try that when I get back.