3 months 20 lbs weight loss meal plan by Gemini

 Since this plan involves both high-intensity cardio (running/cycling) and Metformin, the nutritional focus needs to be on sustained energy and GI comfort. Metformin can sometimes cause stomach sensitivity, so high-fiber foods are great, but "heavy" or overly greasy meals should be avoided before a run or ride.

Here is a sample weekly structure designed for a man aiming for a $1,600$–$1,800$ calorie target to hit that 1.7 lb weekly loss.

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The "Steady-State" Meal Plan

Meal	Option A (The Runner’s Choice)	Option B (The Cyclist’s Fuel)
Breakfast	Overnight Oats: $1/2$ cup oats, $1$ scoop protein powder, berries, and almond milk.	Scrambled Egg Whites: 3 whites + 1 whole egg, spinach, and 1 slice of whole-grain toast.
Lunch	Grilled Chicken Salad: Large bowl of greens, cucumbers, peppers, 5oz chicken, and balsamic vinaigrette.	Turkey Wrap: Whole-wheat tortilla, lean turkey, avocado, mustard, and a side of apple slices.
Pre-Workout Snack	Banana & Handful of Almonds: Quick carbs for the run; fats for satiety.	Greek Yogurt: Non-fat, plain yogurt with a drizzle of honey.
Dinner	Baked Salmon & Asparagus: 6oz salmon (Omega-3s for recovery) with a small side of quinoa ($1/2$ cup).	Lean Ground Beef/Turkey Stir-fry: Plenty of broccoli, snap peas, and peppers over "cauliflower rice."
Post-Workout	Protein Shake: Whey or plant-based protein with water or skim milk.	Cottage Cheese: Low-fat with pineapple or melon.

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3 Rules for This Specific Plan

1. The "Metformin Window"

Metformin works best for weight loss when it helps manage post-meal insulin spikes.

• Timing: Try to take your dose with your largest meal (usually dinner or lunch).

• Avoid: Taking it on an empty stomach right before a long run or ride, as this can lead to nausea or "the trots" (a common runner's woe exacerbated by Metformin).

2. Carb Cycling for Performance

Since you are running and cycling, your body needs glucose.

• On Long Ride/Run Days: Increase your complex carbohydrate intake (sweet potatoes, brown rice) by 25%.

• On Rest Days: Keep the carbs low and the protein high to encourage the body to burn stored fat.

3. Hydration & Electrolytes

Metformin can affect your kidneys' handling of electrolytes, and running/cycling causes you to sweat them out.

• The Formula: Drink at least $12$ cups ($3$ liters) of water a day.

• The Add-on: Use a sugar-free electrolyte powder (like LMNT or Nuun) during your rides or runs to prevent cramping.

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Weekly Shopping List (The Essentials)

• Proteins: Chicken breast, Lean ground turkey (93/7), Salmon/Cod, Eggs/Egg whites, Greek yogurt (0% fat).

• Vegetables: Spinach, Broccoli, Bell peppers, Asparagus, Cauliflower rice.

• Carbs/Fats: Old-fashioned oats, Quinoa, Sweet potatoes, Avocados, Raw almonds.

• Fruits: Bananas (for pre-run), Berries (for antioxidants).