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

Phase 5: 15% by August 20 Cut

Strategy: 5 eating days (~2,900-2,950 kcal) + 2 full fasting days (36-hour, zero-calorie).

Goal: Move from the current ~108-109 kg zone toward roughly 95 kg / ~15% body fat by August 20 while keeping training quality and lean mass high enough that visible abs by September becomes the default outcome, not the gamble.

Protein Target: ~250-265g on eating days.

1. Diet Math

Eating-day target: ~2,900-2,950 kcal with roughly ~250-265g protein / ~235-260g carbs / ~65-80g fat.

That is 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 × 2,900 kcal = ~14,500 kcal/week
  • 5 × 2,950 kcal = ~14,750 kcal/week
  • Average across the full week: ~2,070-2,107 kcal/day

Deficit model: treat maintenance as a moving target, but the working planning range here is roughly ~3,100-3,350 kcal/day.

  • Eating days: about ~150-450 kcal deficit/day
  • Fasting days: about ~3,100-3,350 kcal deficit/day
  • Full week: about ~7,000-8,750 kcal deficit/week
  • Fat-equivalent pace: roughly ~0.9-1.1 kg/week before water, glycogen, sodium, stress, and adherence noise

Timeline: At ~108-109 kg and roughly mid-20s body fat on the scale, getting to the mid-90 kg range by August 20 requires a sustained trend around ~1 kg/week. This plan is built to live in that neighborhood while still protecting training quality better than the old undersized feed days.

2. The Weekly Schedule

Day Plan
Monday 36-hour full fast: water, black coffee, plain tea, and electrolytes only
Tuesday Eating day (~2,900-2,950 kcal) + lift if recovered
Wednesday Eating day (~2,900-2,950 kcal)
Thursday 36-hour full fast: water, black coffee, plain tea, and electrolytes only
Friday Eating day (~2,900-2,950 kcal) + lift if recovered
Saturday Eating day (~2,900-2,950 kcal)
Sunday Eating day (~2,900-2,950 kcal) + batch-prep day

3. The Numbers (On Eating Days)

Nutrient Target Strategy
Calories ~2,900-2,950 kcal High enough that the eating days actually support training, recovery, and adherence instead of acting like mini-fasts.
Protein ~250-265g Deliberately high because the week includes two zero-calorie fasting days.
Fats ~65-80g Moderate, not ultra-low. Enough to keep the plan livable without crowding out carbs.
Carbs ~235-260g 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
  • 200g 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 protein powder (~30g), mixed into the oats after cooking
  • 100g blueberries
  • Optional: cinnamon

Macros: ~720 kcal | P: ~75g | C: ~60g | F: ~22g

Meal 2 (12:30 PM) — Quinoa Super Veggie Chicken Bowl

  • Protein Base: 180g cooked chicken breast
  • Creamy Base: 200g non-fat Greek yogurt
  • Carb Base: 60g dry quinoa (~180g cooked)
  • Super Veggie Mix:
    • 300-350g total broccoli, cauliflower, and mushrooms
  • Dressing: 30g strong Super Veggie dressing
  • Optional split: if the bowl feels too large, eat part of the vegetables later instead of forcing the whole volume in one sitting.

Macros: ~760 kcal | P: ~85g | C: ~63g | F: ~15g

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

  • Liquid Base: 240g water or unsweetened soy milk
  • Protein: 2 scoops 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 (7:00 PM) — Late-Dinner Starch Reload

  • 2 whole eggs
  • 250g liquid egg whites
  • 450g cooked potatoes
  • 15g olive oil
  • 100g avocado
  • 150-200g fruit (banana, pineapple, berries, or similar)
  • Salt, salsa, mustard, or dry seasonings as needed

Macros: ~980-1,030 kcal | P: ~50g | C: ~100-115g | F: ~32-36g

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.
  • Quinoa replaces red lentils in this version across the active plan.
  • Yogurt sauce: mix the 30g strong Super Veggie dressing into the 200g Greek yogurt first, then coat the chicken, quinoa, and vegetables.
  • 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.
  • Reassess weekly: if the 14-day trend is slower than about ~0.7-0.8% of body weight per week, trim 100-150 kcal from Meal 4 carbs/fats first. If the trend is faster than about ~1.2%/week and performance or recovery is slipping, add 100-150 kcal back to Meals 2 and 4 before changing the fasting structure.

6. Protein Context

  • Eating-day protein: ~250-265g/day.
  • Weekly protein average: with two zero-calorie fasts, this still averages about ~179-189g/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.