// TODAY'S PROTOCOL

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16:8 FASTING STATUS

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elapsed

Calculating...

Window: 12 PM — 8 PM

Daily Macro Targets

1,950

Calories / Day

Protein

145g

Fat

140g

Net Carbs

≤25g

12:00 PM — 8:00 PM

Eating Window (16:8)

TODAY'S WORKOUT — EXERCISE PREVIEW

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⚡

Electrolytes First

Start every morning with a large glass of salted water (pinch of sea salt + lemon). This is the #1 way to prevent keto fatigue, headaches, and muscle cramps during your fasting window.

🩸

Blood Glucose Alert — T2D

Check glucose mid-morning and mid-afternoon while fasting. This protocol may significantly lower blood glucose — coordinate medication adjustments proactively with your physician before you start.

// WEEKLY PROTOCOL

Weekly Schedule

Resistance training Mon / Wed / Fri — Cardio Tue / Thu / Sat — Rest Sunday. Click any day for the full workout detail. Add weight when you can complete all 12 reps with solid form.

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Weeks 1–4

Learn movement patterns. Use 60–70% of max weight. Expect some performance dip if adapting to keto. Focus on form over load.

Weeks 5–12

Start progressive overload. Add smallest weight increment when you hit 12 reps clean. Cardio stamina improves noticeably.

Month 3+

Consider 4-day upper/lower split. Optionally add one HIIT session. Walking pace and jog time increase naturally.

// EXERCISE LIBRARY

Exercise Library

All exercises use your home gym: squat rack, barbell, EZ curl bar, weight bench, and dumbbells. Click any card for form cues and prescription details.

// KETOGENIC + 16:8 TRE

Nutrition Protocol

Full ketogenic macros with 16:8 time-restricted eating. Eating window 12:00 PM – 8:00 PM. No starchy carbs, no processed carbs, no added sugar.

Daily Caloric Target

1,950 kcal

300–500 kcal deficit for fat loss

Adjust slightly upward (+150–200 kcal) on heavy resistance training days if energy is significantly depleted. Never sacrifice protein to meet the caloric target.

Protein

145g · 30%

Fat

140g · 65%

Net Carbs

≤25g · <5%

DAILY EATING TIMELINE

DAILY ELECTROLYTE TARGETS

Na

+2,500mg

Extra beyond food. Salt water, bone broth, liberally salt all meals.

Mg

350mg

Glycinate form. Take at final meal. Prevents cramps, supports sleep.

K

200–400mg

From avocado, salmon, greens. Supplement with physician approval.

FASTING WINDOW RULES (8 PM — 12 PM)

✅

Black coffee, plain tea

✅

Water — plain, sparkling, or salted

⚠️

Bone broth — borderline, only if very low energy

❌

Cream, MCT oil, any sweetener

❌

Any food or caloric drink whatsoever

// DAILY STACK

Supplements

Evidence-based stack for Type II diabetes, full ketogenic diet, and resistance training. All supplements are taken inside the eating window (12 PM–8 PM) unless noted.

⚕️

Medical Coordination Required Before Starting

Ketogenic eating combined with 16:8 fasting and resistance training can reduce blood glucose rapidly enough to cause hypoglycemia if your medications are not adjusted proactively. Speak with your physician before beginning — not after. Monitor glucose mid-morning and mid-afternoon during the fasting window daily for the first two weeks minimum. Carry glucose tablets during workouts until your physician confirms medication levels are adjusted appropriately.