Rest Day

Good — this is a smart moment.

You stacked:

• Strength

• 2 hours pickleball

• Tiebreak tennis to 9pm

• 32g OWYN

• Ice + sleep

And the arm survived. That’s a win.

Now today (true rest day), the goal shifts:

🔥 Preserve muscle

🧠 Recover tendons

📉 Create small caloric deficit

⚖️ Keep insulin stable

Not “eat as little as possible.”

🍳 Breakfast (Wife’s Vegan Eggs + Mushrooms)

Excellent start.

To optimize for fat loss + recovery:

Add:

• ½ avocado or

• Small handful walnuts

• Black coffee or green tea

• Maybe berries on the side

Why?

You need:

• Protein (vegan eggs help)

• Some healthy fats for satiety

• Fiber for blood sugar control

Avoid:

• Toast + jam

• Big carb load

• Juice

🥗 Lunch (High Protein, Moderate Carb)

Example structure:

• Large salad base (greens, cucumber, peppers)

• 4–6 oz protein:

  
  

  • Grilled tofu

  • Lentils

  • Salmon (if not vegan)

  • Chicken (if not vegan)

• 
  

• Olive oil + vinegar

• Optional small carb:

  
  

  • ½ cup quinoa OR sweet potato

• 
  

Today is not a heavy carb day. You’re not playing.

🥜 Afternoon

If hungry:

• Greek yogurt OR

• Protein shake OR

• Apple + handful almonds

If not hungry — don’t force food.

🍽 Dinner

Keep it lighter than yesterday:

• Protein centered

• Steamed vegetables

• Small carb if desired (½ portion)

Example:

• Stir fry vegetables + tofu

• Or fish + asparagus

• Or bean bowl without rice overload

📉 Belly Fat Strategy (Important)

You lose belly fat through:

• Consistent slight calorie deficit

• High protein intake

• Low ultra-processed carbs

• Good sleep

Not through:

• Extreme restriction

• Skipping protein

• Overtraining

Given your volume, you should aim for:

• ~0.5 lb per week loss

• 0.7–1g protein per lb bodyweight daily

⚠️ Tendon Protection Today

Since your arm survived:

Add:

• Collagen or gelatin + vitamin C (if you use it)

• Gentle arm mobility

• No heavy gripping

Tendons like circulation on rest days.

If you tell me:

• Your bodyweight

• Approx waist size

• Whether you’re aiming for visible abs or just leaner

I’ll dial in a more precise daily calorie and macro target for you.

You’re actually managing load well — the key now is not under-eating and crashing tomorrow.