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Department of Petie Efficiency

Phase 5: Fat Loss & Lean-out Protocol ACTIVE
DOPE Program Overview
Welcome to the DOPE Program!

(Department of Petie Efficiency)

Welcome to the official hub of the DOPE Program—an initiative dedicated to optimizing the life and efficiency of Petie Clark. This administration is committed to ensuring measurable growth and accountability across multiple domains, all under the mission of "Making Petie Great Again."

The Mission

The DOPE Administration operates with a clear directive: maximize efficiency and personal development through strategic improvements in five key areas:

Health – Implementing DOPE Phase 5 fat loss protocol targeting 175-180 lbs through optimized nutrition and consistent activity.
Finances – Strengthening financial responsibility by reducing expenditures and establishing sustainable habits.
Professional – Advancing Cloud Operations Engineer expertise through automation and optimization.
Spiritual – Fostering deeper personal faith and effective small group leadership.
Efficiency – Expanding operational effectiveness across homelab improvements and off-grid initiatives.
Current Metrics
Health
Weight Progress 51.4%
  • Current Weight: 192 lbs
  • Target Weight: 175 lbs
  • Weekly Workouts: 5
Finances
Debt Elimination 50.0%
  • Debt Eliminated: $8,000
  • Debt Remaining: $8,000
  • Monthly Savings: $1,350
Professional Development
MicroK8s Terraform Ansible Dante
DOPE Phase 5: Fat Loss & Lean-out Protocol
🎯 Primary Objective

Melt off remaining belly fat without sacrificing muscle

Using a blend of smart nutrition, light movement, and recovery prioritization — mimicking $400/month coaching results with self-guided systems.

📊 Current Progress
192
Current Weight (lbs)
175
Target Weight (lbs)
🔥 Core Pillars
🥗 1. Calorie Deficit + Protein Priority
  • Target: ~1700–1800 kcal/day
  • Protein Goal: 150–170g/day
  • Strategy:
    • Protein-forward at every meal
    • Minimize calorie-dense "extras"
    • Make most carbs earned by activity
    • Track intake 5–6 days/week
    • Hydrate: 80–100oz water/day
🚶 2. Low-Intensity, High-Frequency Movement
  • Main Driver: Zone 1 Walking (~110–120 bpm HR)
  • Goal:
    • 45–60 mins/day, 6 days/week
    • Step Target: 10,000/day
    • Alternatives: Golf walking, mall walks, treadmill
  • Adjustment: If steps are low, reduce intake by ~200 cals
🏋️ 3. Light Resistance Training (Optional)
  • Frequency: 2–3x/week to preserve tone
  • Exercises:
    • Push-ups, squats, planks
    • Resistance band rows
    • 10–15 min circuits max
  • Not required if recovery is priority — walk + diet alone will still produce visible results
🛌 4. Recovery & Lifestyle
  • Sleep: 7–8 hours ideally
  • Stress Management: Avoid cortisol spikes
  • Recovery Priority: If sore/tired/stressed: walk or stretch, don't force strength
  • Tracking: Weigh-ins every 3–4 days (not daily)
🧾 Weekly Goals Check (Fat Loss Mode)
Metric Target Status
✅ Weight Loss 1.5–2.5 lbs/week (average) On Track
✅ Waist/Belly Shrink Visible progress monthly Monitor
✅ Calories Avg 1700–1800/day 1750/day
✅ Protein 150–170g/day 160g/day
✅ Steps 10k/day or ~60 min walking Track via API
✅ Water 80–100oz/day Track via API
📌 Petie-Specific Adjustments
Progress: You're ~192–193lbs now, already down significantly ✅
Walking: Effective but not mandatory — diet is doing the heavy lifting
Golf: Golf days = calorie burners even with a cart, especially in heat ✅
Meals: Protein shake + eggs = gold-standard breakfast
Flexibility: Dinner flexibility = totally allowed as long as the total day is balanced
Workout Activity Tracking Track your fitness progress and journey
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Days Since Last Workout
0
Total Workouts
0
Current Streak
No workouts recorded yet. Start tracking your fitness journey!
Health Metrics Track your vital health indicators
No health metrics recorded yet. Start tracking your blood pressure and heart rate to monitor your health progress.
Diet Tracking Track your nutrition and diet progress
Today's Nutrition
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Phase 5 Targets
1750
Daily Calories
160g
Protein
150g
Carbs
60g
Fat
Phase 5 Goals:
  • 1700-1800 kcal/day
  • 150-170g/day
  • 80-100oz/day
  • 10,000/day