Daily protocol
- 5 g creatine monohydrate with morning espresso
- 2.5 L water · 500–750 ml intra-WOD
- ¼ tsp marine salt intra-WOD
- 1 tsp honey (7 g) at ~22:30 wind-down ritual
- If bloating with honey, swap to maple syrup
12-Week Nutrition
5 phases · Prime → Build → Cut → Polish → Polish + refeed · ~160 g protein · 65-70 g fat · 0.3-0.5 kg/wk down
Prime · W01-W02
Mon · Tue · Sat
Train · 2120 kcal
(-0.2%)
Day total · 2116 kcal · 175.1P / 200.4C / 72.9F
Breakfast
510 kcal · 36.2P / 50.2C / 20.8F
- whole egg 3 large eggs
- rolled oats (dry) ⅔ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
814 kcal · 65.3P / 73.9C / 26.9F
- basmati rice (dry) ½ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Wed
Train · 2120 kcal
(+1.3%)
Day total · 2147 kcal · 171.6P / 208.2C / 75.3F
Breakfast
542 kcal · 32.8P / 58C / 23.2F
- whole egg 2 large eggs
- rolled oats (dry) ¾ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
- walnuts ~10 halves / ~5 whole walnuts
Lunch
814 kcal · 65.3P / 73.9C / 26.9F
- basmati rice (dry) ½ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Thu
Rest · 1690 kcal
(-0.1%)
Day total · 1689 kcal · 157.1P / 117.6C / 70.3F
Breakfast
363 kcal · 27.4P / 36.2C / 14.6F
- whole egg 2 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
639 kcal · 76.8P / 28.6C / 22.8F
- basmati rice (dry) ⅛ cup
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
496 kcal · 36.4P / 22.8C / 28.4F
- sardines in EVOO (drained) ~1.4 tins (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Fri
Train · 2120 kcal
(-4.0%)
Day total · 2036 kcal · 169.1P / 200.4C / 67.4F
Breakfast
510 kcal · 36.2P / 50.2C / 20.8F
- whole egg 3 large eggs
- rolled oats (dry) ⅔ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
734 kcal · 59.2P / 73.9C / 21.4F
- basmati rice (dry) ½ cup
- tuna in EVOO (drained) ~2 standard tins (drained)
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sun
Rest · 1690 kcal
(-1.1%)
Day total · 1672 kcal · 157.1P / 117.6C / 69F
Breakfast
363 kcal · 27.4P / 36.2C / 14.6F
- whole egg 2 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
639 kcal · 76.8P / 28.6C / 22.8F
- basmati rice (dry) ⅛ cup
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
479 kcal · 36.4P / 22.8C / 27.1F
- tuna in EVOO (drained) ~1 large tin / 2 small tins (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Build · W03-W04
Mon · Tue · Sat
Train · 2015 kcal
(-0.2%)
Day total · 2011 kcal · 173P / 177.3C / 72.7F
Breakfast
510 kcal · 36.2P / 50.2C / 20.8F
- whole egg 3 large eggs
- rolled oats (dry) ⅔ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Wed
Train · 2015 kcal
(+1.3%)
Day total · 2042 kcal · 169.5P / 185.1C / 75.1F
Breakfast
542 kcal · 32.8P / 58C / 23.2F
- whole egg 2 large eggs
- rolled oats (dry) ¾ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
- walnuts ~10 halves / ~5 whole walnuts
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Thu
Rest · 1580 kcal
(-0.0%)
Day total · 1580 kcal · 154.1P / 95.8C / 69.1F
Breakfast
306 kcal · 25.4P / 26C / 13.6F
- whole egg 2 large eggs
- rolled oats (dry) ¼ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
496 kcal · 36.4P / 22.8C / 28.4F
- sardines in EVOO (drained) ~1.4 tins (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Fri
Train · 2015 kcal
(-4.2%)
Day total · 1931 kcal · 167P / 177.3C / 67.2F
Breakfast
510 kcal · 36.2P / 50.2C / 20.8F
- whole egg 3 large eggs
- rolled oats (dry) ⅔ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
629 kcal · 57.2P / 50.8C / 21.1F
- basmati rice (dry) ⅓ cup
- tuna in EVOO (drained) ~2 standard tins (drained)
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sun
Rest · 1580 kcal
(-1.1%)
Day total · 1563 kcal · 154.1P / 95.8C / 67.8F
Breakfast
306 kcal · 25.4P / 26C / 13.6F
- whole egg 2 large eggs
- rolled oats (dry) ¼ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
479 kcal · 36.4P / 22.8C / 27.1F
- tuna in EVOO (drained) ~1 large tin / 2 small tins (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Cut · W05-W06
Mon · Tue · Sat
Train · 1920 kcal
(-0.2%)
Day total · 1916 kcal · 169.7P / 160.3C / 71F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Wed
Train · 1920 kcal
(+1.4%)
Day total · 1947 kcal · 166.2P / 168.1C / 73.4F
Breakfast
447 kcal · 29.5P / 41C / 21.5F
- whole egg 2 large eggs
- rolled oats (dry) ½ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
- walnuts ~10 halves / ~5 whole walnuts
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Thu
Rest · 1520 kcal
(-0.2%)
Day total · 1517 kcal · 146.6P / 95.8C / 65.8F
Breakfast
306 kcal · 25.4P / 26C / 13.6F
- whole egg 2 large eggs
- rolled oats (dry) ¼ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
434 kcal · 28.8P / 22.8C / 25.1F
- sardines in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Fri
Train · 1920 kcal
(-4.4%)
Day total · 1836 kcal · 163.7P / 160.3C / 65.5F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
629 kcal · 57.2P / 50.8C / 21.1F
- basmati rice (dry) ⅓ cup
- tuna in EVOO (drained) ~2 standard tins (drained)
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sun
Rest · 1520 kcal
(-1.0%)
Day total · 1504 kcal · 146.6P / 95.8C / 64.8F
Breakfast
306 kcal · 25.4P / 26C / 13.6F
- whole egg 2 large eggs
- rolled oats (dry) ¼ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
421 kcal · 28.8P / 22.8C / 24.1F
- tuna in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Polish · W07-W09
Mon · Tue · Sat
Train · 1875 kcal
(-0.1%)
Day total · 1872 kcal · 168.8P / 150.3C / 70.9F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Wed
Train · 1875 kcal
(+1.5%)
Day total · 1904 kcal · 165.3P / 158.1C / 73.3F
Breakfast
447 kcal · 29.5P / 41C / 21.5F
- whole egg 2 large eggs
- rolled oats (dry) ½ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
- walnuts ~10 halves / ~5 whole walnuts
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Thu
Rest · 1465 kcal
(-0.3%)
Day total · 1461 kcal · 144.7P / 85.6C / 64.8F
Breakfast
249 kcal · 23.5P / 15.8C / 12.5F
- whole egg 2 large eggs
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
434 kcal · 28.8P / 22.8C / 25.1F
- sardines in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Fri
Train · 1875 kcal
(-4.4%)
Day total · 1792 kcal · 162.8P / 150.3C / 65.4F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
629 kcal · 57.2P / 50.8C / 21.1F
- basmati rice (dry) ⅓ cup
- tuna in EVOO (drained) ~2 standard tins (drained)
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sun
Rest · 1465 kcal
(-1.2%)
Day total · 1448 kcal · 144.7P / 85.6C / 63.8F
Breakfast
249 kcal · 23.5P / 15.8C / 12.5F
- whole egg 2 large eggs
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
421 kcal · 28.8P / 22.8C / 24.1F
- tuna in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Polish + refeed · W10-W12
Mon · Tue
Train · 1875 kcal
(-0.1%)
Day total · 1872 kcal · 168.8P / 150.3C / 70.9F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Wed
Train · 1875 kcal
(+1.5%)
Day total · 1904 kcal · 165.3P / 158.1C / 73.3F
Breakfast
447 kcal · 29.5P / 41C / 21.5F
- whole egg 2 large eggs
- rolled oats (dry) ½ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
- walnuts ~10 halves / ~5 whole walnuts
Lunch
709 kcal · 63.2P / 50.8C / 26.6F
- basmati rice (dry) ⅓ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Thu
Rest · 1465 kcal
(-0.3%)
Day total · 1461 kcal · 144.7P / 85.6C / 64.8F
Breakfast
249 kcal · 23.5P / 15.8C / 12.5F
- whole egg 2 large eggs
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
434 kcal · 28.8P / 22.8C / 25.1F
- sardines in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Fri
Train · 1875 kcal
(-4.4%)
Day total · 1792 kcal · 162.8P / 150.3C / 65.4F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
629 kcal · 57.2P / 50.8C / 21.1F
- basmati rice (dry) ⅓ cup
- tuna in EVOO (drained) ~2 standard tins (drained)
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
510 kcal · 50.6P / 31.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 medium (fist-size)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sat refeed
Refeed · 2160 kcal
(+0.0%)
Day total · 2161 kcal · 174.6P / 214.2C / 71.5F
Breakfast
416 kcal · 33P / 33.2C / 19F
- whole egg 3 large eggs
- rolled oats (dry) ⅓ cup
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
954 kcal · 68.1P / 104.7C / 27.1F
- basmati rice (dry) ⅔ cup
- lean beef sirloin (cooked) ~palm + fingers / 1 small steak
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~3 handfuls
- EVOO 1 tbsp
Snack
216 kcal · 22P / 28.8C / 5.8F
- lactose-free Greek yogurt ~⅞ cup (~200 ml)
- strawberries ~6 medium berries
- plain brown rice cake 2 cakes
Dinner
554 kcal · 51.6P / 41.9C / 19.4F
- chicken breast (cooked) ~1 medium breast
- potato (boiled) ~1 large (1.5 fists)
- arugula ~3 handfuls
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp
Sun
Rest · 1465 kcal
(-1.2%)
Day total · 1448 kcal · 144.7P / 85.6C / 63.8F
Breakfast
249 kcal · 23.5P / 15.8C / 12.5F
- whole egg 2 large eggs
- lactose-free Greek yogurt ⅓ cup (~100 ml)
- kiwi (small) 1 small kiwi
Lunch
586 kcal · 75.8P / 17C / 22.7F
- basmati rice (dry) ~1.2 tbsp
- chicken breast (cooked) ~1.5 medium breasts
- arugula ~4 handfuls / a salad-bowl mound
- mâche / lamb's lettuce ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Snack
170 kcal · 16.6P / 24.3C / 4.5F
- lactose-free Greek yogurt ⅔ cup (~150 ml)
- kiwi (small) 1 small kiwi
- plain brown rice cake 1 cake
Dinner
421 kcal · 28.8P / 22.8C / 24.1F
- tuna in EVOO (drained) ~1 standard tin (drained)
- potato (boiled) ~1 small-medium (¾ fist)
- arugula ~4 handfuls / a salad-bowl mound
- EVOO 1 tbsp
Bedtime
21 kcal · 0P / 5.7C / 0F
- honey 1 tsp