"Goal": reducing my BMI from 24 to 22 (13 pounds) over 6 months starting Nov 2 without loss of strength.
"Strength": how many push-ups I can do without stopping (30ish) how many pull-ups I can do without stopping (12ish) and how much I can deadlift for 10 reps (185ish). A decrease in any one of these numbers would be a fail.
"Adherence": getting at least 90% of my calories from "valid meals". This will be vibes based and not be rigorously tracked because I hate using MFP.
"Valid meal": [25-50g protein + 25-100g carbs +5-25g fat + 4-99g fiber, <700 total calories] eaten in a single sitting (under 30 minutes) separated by at least 3 hours from any other valid meal and at least 3 hours before bed and starting within 30 minutes of the same time of day as a meal on the previous day.
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“This will be vibes based and not be rigorously tracked because I hate using MFP”
Food tracking in general is really annoying, and MFP doesn’t make it any better. I’ve heard people recommend MacroFactor. Tracking food is still inherently annoying, but at least you aren’t fighting the app.