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Home gym · Inspire M3 · DB · KB
Day complete
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2-week hamstring rebuild: 30-min elliptical daily + 4–5 lifting days. Ease back in, keep the fat loss, protect the hamstring.
Recovering from a pull — no loaded hip hinge (RDL, deadlift, KB swing) in Week 1. Reintroduce light in Week 2 only if fully pain-free, and back off at the first twinge.
When the top of a rep range feels easy, add weight. The 15 lb kettlebell will get light fast — a 25–35 lb bell is the next buy.
Moderate deficit of 300–500 cal/day, protein 100–110 g/day plant-first. The deficit drops fat; the protein keeps the muscle. Below ~70 g in a deficit is the number to worry about.
7,000–10,000/day outside of workouts. Your watch already tracks this — quiet, repeatable fat burn.
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