Related: Meal Prep Guide | Plan de Comida (Español)

Phase 5: 15% Cut

Strategy: 5 eating days (~2,800 kcal) + 2 full fasting days (36-hour, zero-calorie).

Goal: Move from the latest logged 101.9 kg / 23.9% body-fat scale snapshot toward roughly 94 kg / ~15% body fat as fast as is reasonable without turning the cut into a muscle-loss gamble. August 20 is a useful checkpoint, not the hard constraint.

Protein Target: ~255-270g on eating days.

1. Diet Math

Eating-day target: ~2,800 kcal with roughly ~255-270g protein / ~240-255g carbs / ~70-80g fat.

That is still intentionally much higher than the old PSMF-style feed days. With two full zero-calorie fasts, the feed days cannot still look like mini-diet days. The whole point is to keep the weekly deficit aggressive without starving the recovery days.

Weekly intake:

  • 5 Ă— 2,800 kcal = ~14,000 kcal/week
  • Average across the full week: ~2,000 kcal/day

Deficit model: using the 2026-07-03 scale snapshot (101.9 kg, 23.9% body fat, app metabolism 2,195 kcal) plus the current walking/lifting rhythm, a reasonable working maintenance range here is roughly ~3,100-3,350 kcal/day.

  • Eating days: about ~300-550 kcal deficit/day
  • Fasting days: about ~3,100-3,350 kcal deficit/day
  • Theoretical full-week deficit: about ~7,700-9,450 kcal/week. This is a mathematical ceiling, not a pace to chase.
  • Operating pace guardrail: after the first two weeks of water/glycogen noise, keep the 14-day trend around ~0.5-0.75% of body mass/week — roughly ~0.5-0.75 kg/week at the current 101.9 kg anchor. Faster loss calls for less fasting, not less food on eating days.

Timeline: The planning target remains roughly ~93.8 kg / ~15% if lean mass is preserved; the latest BIA fat-free-mass reading may be suppressed by fasting/hydration noise, so do not chase false precision. From 101.9 kg, that leaves about 8.1 kg to the target. The former ~6.6-8.1-week calculation is a theoretical upper-bound calendar, not a deadline; recovery and the 14-day trend govern the pace.

2. The Weekly Schedule

Day Plan
Monday 36-hour full fast: water, black coffee, plain tea, and electrolytes only
Tuesday Eating day (~2,800 kcal) + lift if recovered
Wednesday Eating day (~2,800 kcal)
Thursday 36-hour full fast: water, black coffee, plain tea, and electrolytes only
Friday Eating day (~2,800 kcal) + lift if recovered
Saturday Eating day (~2,800 kcal)
Sunday Eating day (~2,800 kcal) + batch-prep day

3. The Numbers (On Eating Days)

Nutrient Target Strategy
Calories ~2,800 kcal Still high enough that the eating days support training, recovery, and adherence instead of acting like mini-fasts.
Protein ~255-270g Deliberately high because the week includes two zero-calorie fasting days.
Fats ~70-80g Moderate, not ultra-low. Enough to keep the plan livable without crowding out carbs.
Carbs ~240-255g Fuel for lifting, walking, work, and staying human on a fast-based cut.

4. The Daily Meal Blueprint

Meal 1 (8:00 AM) — Egg-White Proats Breakfast

The Scramble:

  • 3 whole eggs
  • 150g liquid egg whites
  • Veggie mix: onion, tomato, and mushrooms
  • Use cooking spray or a nonstick pan

The Proats:

  • 60g oatmeal (raw/dry weight)
  • 1 scoop pea protein powder (~30g), mixed into the oats after cooking
  • 100g blueberries
  • Optional: cinnamon

Macros: ~695 kcal | P: ~70g | C: ~59-60g | F: ~21-22g

Why no sardines/liver here: the daily micronutrient anchor belongs in lunch. Breakfast should be easy and reliably pleasant.

Meal 2 (12:30 PM) — Quinoa Super Veggie Fertility Lunch

  • Micronutrient Anchor: 1 small tin sardines (~85g drained) + 10g cooked beef liver
  • Protein Plug: 80g cooked chicken breast, diced or shredded
  • Creamy Base: 150g non-fat Greek yogurt
  • Carb Base: 45g dry quinoa (~135g cooked) + 50g cooked green lentils
  • Super Veggie Mix:
    • 300-350g total broccoli, cauliflower, and mushrooms
  • Flavor: blend the 10g liver into the Greek yogurt with lemon, mustard, salsa, garlic, and iodized salt. Flake sardines and chicken through the warm quinoa/lentils/vegetables; skip the 30g oil dressing to keep fat aligned.
  • Optional split: if the bowl feels too large, eat part of the vegetables later instead of forcing the whole volume in one sitting.

Macros: ~750 kcal | P: ~82-83g | C: ~63g | F: ~17-18g

Food-first FERPRO replacement: lentils make folate and fibre a daily feature; sardines + eggs cover selenium; chicken, sardines, eggs, yogurt, quinoa, and lentils cover physiologic zinc and arginine. The plan does not attempt to force the product’s high-dose vitamin-E or L-carnitine numbers from food.

Meal 3 (3:30 PM) — The Chocolate 2-Scoop Creami

  • Liquid Base: 240g calcium- and vitamin-D-fortified unsweetened soy milk preferred; use water only when calcium is deliberately covered elsewhere
  • Protein: 2 scoops pea protein powder
  • Creatine: 10g creatine monohydrate
  • Fruit: 100g banana
  • Beat Disease Boosters:
    • 10-11g cocoa powder (40-45g total across 4 pints)
    • 1.5g cinnamon
  • Fiber:
    • 10g chia seeds

Macros: ~435 kcal | P: 59g | C: 33g | F: 9g

Meal 4 (5:00 PM) — Late-Dinner Starch Reload

  • 2 whole eggs
  • 250g liquid egg whites
  • 400g cooked potatoes
  • 5g olive oil
  • 50g avocado
  • 28g whole almonds (about one ounce; unsalted is easiest)
  • 150g fruit (banana, pineapple, berries, or similar)
  • Iodized salt, salsa, mustard, or dry seasonings as needed

Macros: ~940 kcal | P: ~56g | C: ~95-100g | F: ~33g

5. Execution Notes

  • Fasts are full fasts: Monday and Thursday stay at zero calories. Water, black coffee, plain tea, and electrolytes are fine.
  • Feed days are not punishment: the plan works because the weekly deficit stays aggressive while the eating days still look like real recovery days.
  • Micronutrient anchor: Meal 2 lunch gets the daily sardines + 10g micro-liver. Keep sardines/liver out of breakfast.
  • Quinoa/lentil microdose: Meal 2 uses 45g dry quinoa plus 50g cooked green lentils every eating day. Start at 30g cooked lentils for the first five eating days if digestion is a concern, then use 50g if comfortable. This preserves the meal’s calories/carbs while keeping lentils a low-friction folate/fibre addition—not a giant bowl of legumes.
  • Yogurt sauce: for the fertility lunch, blend the 10g liver into the 150g Greek yogurt with lemon, mustard, salsa, garlic, and iodized salt. The 80g chicken is part of the daily bowl—not an alternative that displaces sardines/liver.
  • Vitamin-E food anchor: keep the 28g whole almonds at dinner; they are macro-neutral, PriceSmart-available, and make food-based vitamin E realistic without a high-dose capsule.
  • Creami note: 40-45g cocoa is the batch total across 4 pints; matcha is intentionally excluded.
  • Batch-prep rule: cook quinoa and potatoes ahead of time so the late dinner stays easy instead of turning into a willpower test.
  • Training: keep lifting on eating days whenever recovery allows. Full fast days are for walking, lighter movement, recovery, or rest.
  • Weekly trend check: use daily weigh-ins and a 14-day average. If the trend is faster than ~0.75% of body mass/week (about 0.76 kg/week at the current anchor), or lifts, recovery, libido, sleep, or hunger rebound deteriorate, first replace one 36-hour fast with an eating/recovery day. Do not lower food-day calories to chase scale speed. If the trend stalls for 10-14 days while adherence is clean, review tracking, steps, sleep, and recovery before cutting food further.

6. Protein Context

  • Eating-day protein: ~255-270g/day.
  • Weekly protein average: with two zero-calorie fasts, this still averages about ~182-193g/day across the full week.
  • Why that matters: that lands in a much more defensible muscle-retention zone than the old undersized feed days did.
  • How high is that? High, on purpose. The ISSN protein-and-exercise position stand puts most exercising adults around ~1.4-2.0g/kg/day and notes that resistance-trained people in hypocaloric periods may use ~2.3-3.1g/kg/day.
  • Why this high here? Because the week includes two full fasting days. The protein burden has to be carried by the eating days.