DAILY TARGETS · CUT PHASE
CALORIES
2,200
kcal · ~500 deficit
PROTEIN
175
g · Priority #1
CARBS
220
g · Around workouts
MEAL STRUCTURE
7:00 AM
Breakfast
3 eggs + feta + bread · coffee
380 kcal
10:30 AM
Mid-Morning
Greek yogurt + oats + berries
320 kcal
1:00 PM
Lunch
Chicken breast 200g + rice + salad
520 kcal
4:00 PM
Pre-Gym
Banana + protein shake or bread + tuna
320 kcal
6:30 PM
Post-Gym
Protein shake + rice + veggies
420 kcal
9:00 PM
Dinner
White fish or eggs + salad + olive oil
280 kcal
💧 3L water minimum · ☕ Coffee pre-workout is fine · 🚫 Avoid sugar drinks