Daily Targets
1,200 cal deficit from 3,000 TDEE. Pick one option per meal. All options hit the protein floor.
2 whole eggs + 4 egg whites scrambled + 1 cup spinach + 1 oz cheddar
33g P
3g C
19g F
2 whole eggs + 4 egg whites + 2 strips bacon + 1/4 avocado
34g P
3g C
21g F
3 whole eggs scrambled + 3 oz ground turkey + salsa
35g P
3g C
19g F
+ Coffee with 2 tbsp Chobani creamer (70 cal | 1P / 6C / 4.5F)
1 scoop whey protein + 1 tbsp almond butter
28g P
4g C
9g F
4 oz deli turkey + 0.75 oz almonds (about 16 almonds)
22g P
2g C
12g F
3/4 cup full-fat cottage cheese + 5 almonds
22g P
5g C
10g F
8 oz grilled chicken thigh + 2 cups mixed greens + 1/2 tbsp olive oil + 1/4 avocado
44g P
5g C
22g F
8 oz 90/10 ground beef patty + lettuce wrap + 1 slice cheese + mustard
42g P
3g C
22g F
7 oz sirloin steak + side salad + 1 tbsp light dressing
44g P
3g C
20g F
2 scoops whey protein + 1/2 banana + water
50g P
27g C
3g F
8 oz chicken breast + 1/3 cup white rice
46g P
24g C
4g F
2 scoops whey protein + 1 cup mixed berries
50g P
22g C
3g F
This is where most of your carbs go. Peri-workout for performance and recovery.
7 oz salmon fillet + 1 cup asparagus + cooking spray
42g P
5g C
20g F
8 oz chicken thigh + 2 cups broccoli + 1/2 tbsp olive oil
40g P
8g C
18g F
7 oz 90/10 ground beef + zucchini noodles + 1/2 tbsp olive oil + garlic
40g P
6g C
18g F
Cut Protocol
1
Post-workout gets the carbs. That's the one meal with rice, banana, or fruit. Everything else stays protein + fat + vegetables.
2
Protein every meal. No meal under 30g protein. This is what holds muscle on an aggressive deficit.
3
Vegetables are free. Spinach, broccoli, asparagus, zucchini, mixed greens, peppers. Eat as much as you want. The fiber keeps you full on low carb.
4
Water: 1 gallon/day minimum. Aggressive cut + low carb = you flush water fast. Stay ahead of it.
5
Creatine: 5g daily. Low carb drops intramuscular water. Creatine helps hold it. Take with any meal.
6
Electrolytes matter. Low carb drops sodium and potassium. Salt your food generously. Add Lite Salt to meals or use an electrolyte supplement.
7
Refeed every 10-14 days. Bump carbs to 200g, drop fat to 50g, keep protein the same, stay at 1,800 cal. Leptin reset. Keeps the cut sustainable.
Refeed Day Macros
Calories
1,800
Protein
195g
Carbs
200g
Fat
50g
Add rice, oats, sweet potato, fruit back in. Pull fat way down (cooking spray, leaner cuts, no oil/butter). Protein stays locked. Same total calories.
Projected Timeline
195 lbs to 178 lbs at ~2.4 lbs/week. 1,200 cal/day deficit.
Wk 1
~190 lbs
Big water drop from low carb + aggressive deficit. Glycogen and water, not all fat. Expect 4-5 lbs on the scale.
Wk 2
~188 lbs
Real fat loss starts. Scale slows from Week 1. This is normal and expected.
Wk 3-4
~184-186 lbs
Hardest adjustment window. Energy dips possible. First refeed day goes here. Push through.
Wk 5-6
~180-182 lbs
Visible changes. Clothes fitting different. If strength drops more than 10%, pull back to 2,000 cal.
Wk 7
~178 lbs
Target. Begin reverse diet. Do NOT snap back to 3,000 calories.
Reverse Diet Protocol
When you hit 178, add 100-150 cal/week (mostly carbs) until you're back at maintenance (~2,500-2,700). Going straight from 1,800 to 3,000 puts fat back on fast. The reverse takes 4-5 weeks but locks in the results. Protein stays at 195g throughout.
Weekly Grocery List
Covers all meal options for one week. Check off as you shop.
Protein
Liquid egg whites (32 oz carton)
90/10 ground beef (2-3 lbs)
Cottage cheese, full fat (16 oz)
Vegetables
Mixed greens (1 large container)
Fats & Nuts
Cheddar cheese (block or shredded, 8 oz)
Ranch dressing (small bottle)
Carb Sources (Post-Workout)
Mixed berries, fresh or frozen
Essentials
Cooking spray (avocado or olive oil)
Garlic (head or minced jar)
Lite Salt (sodium + potassium)
Electrolyte supplement (LMNT or similar)