33b7e17ef9
- diet.protein_per_kg 2 -> 1.7 g/kg (evidence ceiling for trained/resistance-adapted adults) daily target 190-200 -> 165-175 g/day, ~80-90 g/meal - weekly non-whey protein floor 1330 -> 1190 g (170 g/day x 7), still excl whey - SKILL.md: RATIONAL PORTIONS hard rule (per-item max_per_meal caps, no single-ingredient overload, honest shortfall reporting); WEEKLY PROTEIN FLOOR (>=3 sources, none >50%) - inventory.json: per-item max_per_meal caps + rational_portions defaults table - scripts/verify_portions.py: regression probe for overload/cap violations - README + references synced to 1.7 g/kg; .idea/.agentbridge gitignored
32 lines
1.5 KiB
Markdown
32 lines
1.5 KiB
Markdown
# Protein Targets — Burns Recovery & Fat Loss
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User profile this skill was tuned for: recovering burns victim, healing well,
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~95–100 kg, wants to lose ~15 kg fat while **preserving lean mass**.
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## Target math
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- Burns recovery + lean-mass preservation during a deficit: **1.7 g protein per kg
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bodyweight per day** (evidence ceiling for trained/resistance-adapted adults;
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relaxed from 2 g/kg per user preference).
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- At 95–100 kg → **~165–175 g/day**.
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- Split across 2 main meals: aim **~80–90 g per meal**; any remainder comes from a
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third hit.
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- **Recompute whenever the user reports a new weight:** target = weight_kg × 1.7.
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Keep `diet.bodyweight_kg`, `diet.protein_per_kg`, and
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`diet.protein_target_g_per_day` in inventory.json in sync with that.
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## Fat-loss lever
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- Fat loss = a MILD calorie deficit, NOT protein cutting. Bulk meals with veg; limit
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oven chips / white bread / added oil; lead with lean protein.
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## Closing the gap (third hit)
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When 2 cooked meals fall short of the daily target, name one cheap, fast hit:
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- Whey protein shake (1 scoop ≈ 25 g) — most cost-efficient per gram; ideal staple.
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- Extra eggs (1 egg ≈ 13 g).
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- Greek yogurt 150 g (≈ 15 g) or cottage cheese / quark.
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- Tinned tuna (≈ 25 g) or skim milk.
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## Why red meat is excluded from BUY lists
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User prefers to stop buying red meat (lamb / pork / beef / bacon / gammon). Red meat
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ALREADY in stock is still cooked and suggested so it isn't wasted — it is never
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re-purchased. Encode this as: usable-if-in-stock, never-re-buy.
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