PHASE 03 · RENEWJordan’s RENEW plan
Personalized TRILIVY Nutrition and Training Plan
Prepared 2026-10-10 · FICTIONAL SAMPLEBuilt around your life.
Build strength and feel confident hiking with my family while maintaining my progress.
This plan supports your goal of becoming stronger for family hikes while maintaining the progress you have made. Start with manageable sessions, repeat meals you enjoy, and use your recovery and energy as feedback.
Considerations: No allergies or health restrictions reported.
Fuel your next chapter.
Start around 1900–2100 calories per day. These are estimates to review and adjust, not exact measurements of your metabolism.
Your starting targets
Estimated resting needs (BMR): 1464 calories/day. Estimated total energy expenditure (TEE): 2013 calories/day. TEE includes resting needs and current daily activity.
Protein is set at 1 g per lb of lean body mass: 119 lb → 119 g per day (rounded). Lean mass is based on the body-composition information you supplied, including 30% body fat. Fat is about 30% of calories, and carbohydrate fills the remainder. The calorie target uses maintenance, a modest deficit, or a small surplus according to the goal. Conservative minimums of 1,500 calories for the female equation and 1,800 otherwise are used by this tool; they are not a guarantee of adequacy for every person.
Strength for everyday adventure
Three full-body sessions build a useful foundation for hills, stairs, and carrying a daypack. Easy walking between sessions helps you build consistency without overwhelming recovery.
Recommended: 3 workouts per week. Choose your own workouts to match your goals, available time, and abilities. The schedule below is one optional example.
Daily movement
Daily step goal: 10,000 steps. Build toward it gradually from your current activity, and adjust if limitations arise.
Optional sample workout week
Full-body strength
- Warm up for 5 minutes with easy marching and comfortable joint movements.
- Chair squat, dumbbell row, and wall push-up: 2 sets of 8–12 comfortable repetitions each.
- Rest 60–90 seconds between sets; finish each set with 2–3 repetitions still possible.
- Add repetitions before weight when the current work feels steady and pain-free.
Recovery & mobility
- Move at a pace where you can hold a conversation.
- Choose gentle mobility or rest if you feel unusually tired.
Full-body strength
- Warm up for 5 minutes with easy marching and comfortable joint movements.
- Chair squat, dumbbell row, and wall push-up: 2 sets of 8–12 comfortable repetitions each.
- Rest 60–90 seconds between sets; finish each set with 2–3 repetitions still possible.
- Add repetitions before weight when the current work feels steady and pain-free.
Recovery & mobility
- Move at a pace where you can hold a conversation.
- Choose gentle mobility or rest if you feel unusually tired.
Full-body strength
- Warm up for 5 minutes with easy marching and comfortable joint movements.
- Chair squat, dumbbell row, and wall push-up: 2 sets of 8–12 comfortable repetitions each.
- Rest 60–90 seconds between sets; finish each set with 2–3 repetitions still possible.
- Add repetitions before weight when the current work feels steady and pain-free.
Comfortable outdoor walk
- Move at a pace where you can hold a conversation.
- Choose gentle mobility or rest if you feel unusually tired.
Recovery & mobility
- Move at a pace where you can hold a conversation.
- Choose gentle mobility or rest if you feel unusually tired.
Build gradually, keep recovery days, and stop any movement that causes pain or concerning symptoms.
Sample meal day 1
3 whole-food meals to prep + 3 TRILIVY meals per day.
Six fueling times, spaced through your waking day. Shift the timing to fit your schedule. Whole-food weights are in grams; cooked foods are identified.
TRILIVY vanilla protein
- Trilivy Whey Protein - Vanilla · 1 serving (34 g)
Whole-food chicken rice bowl
- Chicken breast, cooked · 40 g (1.4 oz cooked)
- Rice, cooked · 255 g
- Broccoli, cooked · 140 g
- Olive oil · 20 g (about 4.5 tsp)
TRILIVY cinnamon cereal
- Trilivy ASCEND - Cinnamon Toast Cereal · 1 serving (54 g)
Whole-food salmon and sweet potato
- Salmon, cooked · 50 g (1.8 oz cooked)
- Sweet potato, baked flesh · 310 g
- Spinach, raw · 70 g
- Olive oil · 15 g (about 3.5 tsp)
TRILIVY chocolate shake
- Trilivy Reset Fueling - Creamy Milk Chocolate Shake · 1 serving (32 g)
Whole-food yogurt, oats, banana and almonds
- Plain nonfat Greek yogurt · 85 g
- Oats, dry · 25 g
- Banana · 140 g
- Almonds · 15 g
Estimated day total1953 cal · 121 g protein · 232 g carbohydrate · 67 g fat
Sample meal day 2
3 whole-food meals to prep + 3 TRILIVY meals per day.
Six fueling times, spaced through your waking day. Shift the timing to fit your schedule. Whole-food weights are in grams; cooked foods are identified.
Whole-food eggs, oats and berries
- Hard-boiled eggs · 75 g (about 1.5 large eggs)
- Oats, dry · 50 g
- Blueberries · 185 g
TRILIVY chocolate shake
- Trilivy Reset Fueling - Creamy Milk Chocolate Shake · 1 serving (32 g)
Whole-food chicken and quinoa
- Chicken breast, cooked · 45 g (1.6 oz cooked)
- Quinoa, cooked · 255 g
- Broccoli, cooked · 175 g
- Olive oil · 16 g (about 3.5 tsp)
TRILIVY vanilla protein
- Trilivy Whey Protein - Vanilla · 1 serving (34 g)
Whole-food salmon, potato and avocado
- Salmon, cooked · 45 g (1.6 oz cooked)
- Sweet potato, baked flesh · 300 g
- Avocado · 95 g
TRILIVY cinnamon cereal
- Trilivy ASCEND - Cinnamon Toast Cereal · 1 serving (54 g)
Estimated day total1954 cal · 128 g protein · 227 g carbohydrate · 67 g fat
More ways to make it yours.
Protein
- Chicken breast
- Turkey breast
- Lean ground turkey
- Lean beef
- Pork tenderloin
- Salmon
- Tuna
- Cod
- Trout
- Sardines
- Shrimp
- Eggs
- Egg whites
- Plain Greek yogurt
- Cottage cheese
- Tofu
- Tempeh
- Edamame
- Lentils
- Black beans
- Chickpeas
- Seitan
Carbohydrate
- Oats
- Brown rice
- Wild rice
- Quinoa
- Barley
- Farro
- Buckwheat
- Whole-grain bread
- Whole-wheat pasta
- Corn tortillas
- Sweet potatoes
- Potatoes
- Butternut squash
- Peas
- Black beans
- Lentils
- Chickpeas
- Apples
- Bananas
- Oranges
- Blueberries
- Strawberries
- Pears
- Kiwi
Fats
- Extra-virgin olive oil
- Avocado
- Avocado oil
- Olives
- Almonds
- Walnuts
- Pistachios
- Pecans
- Cashews
- Peanuts
- Natural peanut butter
- Almond butter
- Pumpkin seeds
- Sunflower seeds
- Sunflower seed butter
- Chia seeds
- Ground flaxseed
- Hemp seeds
- Tahini
These are food ideas, not equal-macro exchanges. Portion sizes and preparation change the totals.
TRILIVY Active EAAs
We recommend TRILIVY Active EAAs as daily support alongside your nutrition plan, separate from the six meals. Follow your current package directions and any clinician guidance. Check ingredients and suitability before use. EAAs do not replace meals or your food-protein target; the meal totals exclude this supplement.
Whole-food values come from USDA FoodData Central. Selected TRILIVY product labels were checked October 10, 2026. Totals are calculated from the listed portions. Label rounding, fiber, food variation, and preparation mean calories may differ from a simple 4/4/9 macro calculation.
A little consistency goes a long way.
- Pick training days you can usually keep.
- Repeat meals that make the week easier.
- Build walks around an activity you already enjoy.
- Allow recovery when energy is low.
Your first check-in
After 2–3 weeks, review hunger, energy, strength, recovery, and how your walks feel with your coach. Use those patterns to decide whether portions or training need adjustment.
Consistency matters more than perfection. Structure can create room for the life you want to live, one repeatable choice at a time.
This AI-assisted plan is an educational starting point for review with your coach. Estimates are not medical prescriptions, and no outcome is guaranteed.