DUBb FITNESS — Mike Nutrition Plan

🔥 Performance Optimization 💉 BPC 157 · TB 500 · MOTS-C Active ✅ Already Lean — 17.6% BF Age 54 · 7 Sessions/Week

📊 InBody570 — Body Composition Snapshot

Body Weight

232.4lbs

April 7, 2026

Lean Body Mass
191.6lbs
Protect every pound

Body Fat Mass

40.8lbs

17.6% body fat

Skeletal Muscle

112.0lbs

Holding strong ↔

Visceral Fat

Level 8

Borderline — target under 10 ✓

InBody BMR

2,247kcal

Matches formula exactly ✓

🏆

Mike — You've already dropped 16.8 lbs since December 2025. BF% went from 23.5% → 17.6% in just 4 months — nearly a 6% reduction — while maintaining 112 lbs of skeletal muscle. Now with the peptide protocol added, we dial in the final 5% to get you to elite athletic BF range (12–13%).

⚠️

Trunk Fat is the Focus: Segmental analysis shows Trunk fat at 24.7 lbs (254% of ideal). Arms and legs are well within range. This is where the MOTS-C will directly accelerate fat oxidation — combined with your cardio 3x/week, expect noticeable trunk/midsection changes first.

📈 Body Composition History — Your Progress Trail

📅 InBody Scan History (Dec 2025 → Apr 2026)

Dec 9 '25

249.2 lbs

23.5%

Dec 16 '25

244.6 lbs

21.7%

Jan 2 '26

244.1 lbs

21.5%

Jan 9 '26

240.6 lbs

20.4%

Jan 14 '26

239.2 lbs

20.0%

Jan 27 '26

238.9 lbs

20.8%

Mar 3 '26

234.9 lbs

18.3%

Apr 7 '26 ✓

232.4 lbs

17.6%

Down 16.8 lbs | BF% dropped 5.9 points | SMM held at 111–112 lbs throughout — elite muscle retention ✓

🧮 Katch-McArdle Calculations

Step-by-Step Formula Breakdown

1	Lean Body Mass → Kilograms `LBM = 191.6 lbs ÷ 2.2046 = 86.91 kg`
2	BMR — Katch-McArdle Formula `BMR = 370 + (21.6 × 86.91) = 370 + 1,877 = 2,247 kcal/day ✓ InBody reports 2,247 — exact match`
3	TDEE — Very Active (Strength 4x + Cardio 3x/Week = 7 Sessions) `TDEE = 2,247 × 1.725 = 3,876 kcal/day`
4	Calorie Target — 20% Deficit (Lean Client Protocol) `Target = 3,876 × 0.80 = 3,100 kcal/day Daily deficit: ~776 cal/day Weekly fat loss: ~1.0–1.5 lbs (lean = slower, cleaner) 12-week projection: 12–18 lbs fat lost`

💊

MOTS-C Boost: MOTS-C enhances mitochondrial fat oxidation — meaning your body burns fat more efficiently at a cellular level. This can accelerate fat loss by an additional 10–15% beyond the deficit alone, especially during your cardio sessions.

3,100 kcal

Daily Target · 20% Deficit · Performance-Preserving Cut · MOTS-C Enhanced

⚖️ Daily Macro Targets

Macro Breakdown — 3,100 kcal

At 17.6% BF and training 7x/week, protein is set at 175g — the level Mike feels best and performs at. Carbohydrates are increased to 400g to compensate and fuel all 7 weekly sessions. MOTS-C's insulin-sensitizing effect means those carbs go directly to muscle glycogen.

Macronutrient

Grams

Calories

% Daily

Protein

175g

700 cal

23%

Fat

90g

810 cal

26%

Carbohydrates

400g

1,600 cal

52%

Total

665g

3,110 cal

✓

Macro check: (175×4) + (90×9) + (400×4) = 700 + 810 + 1,600 = 3,110 cal ✓

🍽️ Daily Meal Plan — 3 Meals · 3,100 kcal

🕐

Meal Timing Strategy: With 7 sessions/week, meal timing matters. Meal 1 fuels morning training. Meal 2 (your biggest) hits the post-workout anabolic window. Meal 3 supports overnight recovery — especially important for BPC 157/TB 500 tissue repair during sleep.

🌅 Meal 1 — Breakfast + Protein Shake

7:00 AM · Pre-Training

912

Cal

60g

Protein

33g

Fat

106g

Carbs

🥤 Protein Shake — 1 scoop (whey) + water or unsweetened almond milk

125 cal

+30g P

🥚 3 whole eggs, scrambled

210 cal

+18g P

🌾 1 cup rolled oats (dry, cooked with water)

300 cal

+10g P

🍌 1 medium banana (sliced into oats)

105 cal

+1g P

🫐 ½ cup blueberries (antioxidant recovery boost)

42 cal

+1g P

🥑 ½ medium avocado (healthy fats + calorie balance)

110 cal

+1g P

⚡ Pre-Workout Fuel: Shake dropped to 1 scoop to keep protein at a comfortable level. Avocado added for healthy fat and calories. Oats + banana still load your complex carbs for sustained energy. Take MOTS-C 20–30 min after this meal if training follows.

🐔 Meal 2 — Post-Workout Power Lunch

12:00–1:00 PM · Post-Workout Window

1,240

Cal

72g

Protein

22g

Fat

186g

Carbs

🐔 6 oz grilled chicken breast (seasoned with herbs)

280 cal

+52g P

🍚 3.5 cups jasmine rice (cooked) — your glycogen replenishment

700 cal

+14g P

🥦 1.5 cups steamed broccoli + sliced bell peppers

75 cal

+5g P

🫒 1 tbsp olive oil (drizzled over veggies)

120 cal

+0g P

🍊 1 medium orange (vitamin C for recovery)

65 cal

+1g P

🔥 Post-Workout Anabolic Window: This is your most important meal. Eat within 60–90 min after training. Chicken dropped to 6 oz — comfortable protein load at 72g. Rice bumped to 3.5 cups to keep total calories right and glycogen fully stacked.

🐟 Meal 3 — Recovery Dinner

6:30–7:30 PM · Evening Recovery

948

Cal

53g

Protein

33g

Fat

108g

Carbs

🐟 5 oz Atlantic salmon (baked or grilled with lemon + herbs)

290 cal

+32g P

🍝 2 cups whole grain pasta (cooked)

440 cal

+17g P

🥦 2 cups roasted asparagus + zucchini

80 cal

+5g P

🫒 1 tbsp olive oil (for roasting vegetables)

120 cal

+0g P

🍓 1 cup fresh strawberries (antioxidants + fiber)

49 cal

+1g P

🌙 Overnight Recovery Stack: Salmon omega-3s activate anti-inflammatory pathways that synergize with BPC 157/TB 500 — tissue repair happens primarily while you sleep. Whole grain pasta provides slow-release carbs through the night to prevent muscle catabolism during the overnight fast.

✅ Daily Totals — Macro Cross-Check

3,100

Calories

175g

Protein

83g

Fat

400g

Carbs

Meal totals: 912 + 1,240 + 948 = 3,100 cal ✓ | Protein adjusted to 175g — the level Mike feels and performs best at

💉 Peptide Protocol — BPC 157 / TB 500 / MOTS-C

🔬

5-On / 2-Off Protocol: Inject Monday through Friday. Rest Saturday and Sunday (which also align with lower training volume). This cycling approach maintains receptor sensitivity and prevents adaptation. Mike started April 8, 2026.

BPC 157

20 mg/day

Body Protection Compound

Promotes healing of tendons, ligaments, gut lining, and muscle tissue. Strong anti-inflammatory. Accelerates recovery between your 7 weekly sessions. Protects joints under heavy training load.

⏰ Timing: Morning, subcutaneous — ideally fasted or with Meal 1

TB 500

20 mg/day

Thymosin Beta-4

Systemic tissue regeneration and repair. Reduces whole-body inflammation. Promotes new capillary formation for better nutrient delivery to muscles. Works synergistically with BPC 157.

⏰ Timing: Stack with BPC 157 — same morning injection window

MOTS-C

20 mg/day

Mitochondrial Derived Peptide

The metabolic game-changer. Enhances insulin sensitivity, accelerates fat oxidation at the cellular level, and improves mitochondrial energy efficiency. Similar to the metabolic effect of exercise — stacked on top of your actual training.

⏰ Timing: 20–30 min before first workout — maximizes fat-burning effect

🧬 Nutrition & Peptide Synergy — How to Stack

🥩

High protein + BPC 157/TB 500: The more amino acids available post-workout, the more raw material these peptides have to drive tissue repair. Never skip Meal 2 on training days — it's your repair fuel.

🍚

High carbs + MOTS-C: MOTS-C dramatically improves how your cells use glucose. Eating your largest carb meal (Meal 2) after MOTS-C injection means more glucose goes to muscle glycogen — not fat storage.

🚫 Avoid on This Peptide Protocol

💊 NSAIDs (Advil, Motrin, Aleve) — counteract BPC 157 healing

🍺 Alcohol — impairs recovery + defeats TB 500 purpose

🍰 High-sugar / refined carbs — defeats MOTS-C's insulin work

🥤 Sugary drinks / sports drinks (not earned here)

🍕 Processed / inflammatory foods — counteracts BPC 157

⏰ Skipping post-workout meal — wastes peptide window

🛒 Approved Food List — Mike's Kitchen

🥩 Proteins

Chicken breast (grilled/baked)

Atlantic salmon (3–4x/week)

Tilapia / cod / halibut

93/7 lean ground beef

Ground turkey (93/7)

Whole eggs + egg whites

Whey protein shake (1.5 scoops)

Greek yogurt (non-fat, plain)

Canned tuna / sardines (in water)

Low-fat cottage cheese

Edamame (plant protein supplement)

🍚 Carbohydrates

Jasmine / white / brown rice

Whole grain pasta

Rolled oats / steel-cut oats

Sweet potato / yams

Ezekiel 4:9 bread

Quinoa

Black beans / chickpeas / lentils

Banana, apple, orange, mango

Blueberries / strawberries

Corn tortillas (2 small)

White potato (baked, not fried)

🥑 Fats + Vegetables

Olive oil / avocado oil

Avocado (½ per day)

Natural almond / peanut butter

Mixed nuts (1 small handful)

Broccoli (unlimited)

Asparagus / zucchini

Spinach / kale / arugula

Bell peppers / mushrooms

Cucumbers / celery

Tomatoes / onions / garlic

Cauliflower / green beans

🎯 12-Week Projections — April → July 2026

Checkpoint	Est. Weight	Est. BF%	Fat Lost	Change	Status
Week 0 (Now) April 7, 2026	232.4 lbs	17.6%	—	—	Baseline
Week 4 Early May 2026	~227–229 lbs	~16.0–16.5%	~3–5 lbs	−1.5% BF	Adapting
Week 8 Early June 2026	~221–225 lbs	~14.2–15.0%	~7–11 lbs	−3.0% BF	Building
Week 12 Early July 2026	~218–222 lbs	~12.7–13.5%	~10–14 lbs	−4.5% BF	Goal Range
Week 12 + MOTS-C Peptide-Accelerated	~216–220 lbs	~12.0–12.8%	~12–16 lbs	−5.2% BF	Exceeds Goal

🎯

Your 5% BF goal is very achievable. Dropping from 17.6% → 12.6% requires losing ~13 lbs of fat while maintaining your 191 lbs of LBM. At your training volume + MOTS-C, you're positioned to hit this by Week 11–12. The InBody will confirm it — schedule your next scan around Week 6.

⚡ 3 Quick Wins — Start This Week

Time Your MOTS-C Right

Take MOTS-C 20–30 min before your first workout. This activates fat oxidation at the exact moment you need it. Inject, eat Meal 1, then train. On non-training mornings, still take it 20 min before any activity — even a walk counts.

3 Cups Rice at Meal 2 — Non-Negotiable

High-volume trainers under-fuel at Meal 2 and wonder why muscle is soft. MOTS-C means your cells are primed to store glucose as glycogen — not fat. Hit the 3 cups of rice every post-workout. Don't fear carbs right now.

Zero NSAIDs — Zero Alcohol

BPC 157 and TB 500 work by triggering the body's own repair mechanisms. NSAIDs (ibuprofen) and alcohol directly block these pathways. If you're sore — use ice, sleep, and let the peptides do their job. That's what you paid for.

📋 Coach Larry's Notes — Mike Specific

🏆 You're Already in the Top 10% — Now Let's Get to the Top 1%

Mike — most 54-year-old men don't have 112 lbs of skeletal muscle. You do. And you've been steadily dropping body fat for 4 months without losing a single pound of it. That's not luck — that's execution. The peptide protocol is the final multiplier.

At 17.6% BF you're already in the "fitness" range. Going to 12–13% puts you in "athletic" to "performance" range. That's visible abs, visible muscle separation, and the kind of physique that turns heads at 54 years old. That's the destination.

🏋️

Strength Days (4x/week): Eat Meal 1 before, Meal 2 within 90 min after. Don't let more than 5 hours pass between Meal 1 and Meal 2 on training days. Muscle repair window is real.

🏃

Cardio Days (3x/week): MOTS-C before cardio = fat oxidation in overdrive. Fasted low-intensity cardio (before Meal 1) is optional and safe at your BF% — 30–40 min max.

💧 Performance Hydration + Recovery Targets

1 gal

WATER DAILY

7–8 hrs

SLEEP (PEPTIDES WORK)

Mon–Fri

PEPTIDE DAYS

Wk 6

NEXT INBODY SCAN

Mike — 12-Week Performance Cut