Nearly every plan you have been handed started by cutting food. Cut on day one, smaller dinner, extra walk. Then week three falls apart and you take the blame.
You cannot take twenty percent off a number you have never measured. So we measure it first.
Put your email in and I will send you a six digit code. The code keeps your numbers saved to you, so you can start on your phone and pick it up on your laptop two weeks later.
Code sent to . It works for 15 minutes.
Nothing in your junk folder either? Check the address you typed, then ask for a new code.
Your stats
All of it changes the number. Age and weight most of all.
This only changes the equation. Nothing else.
Your protein is built off this, not off what you weigh today. A rough target is fine.
Pick the honest one. Most busy parents sit all day and train three times. That is the second one.
Body fat
This sets how much of you is muscle, which is what keeps your protein honest. Look at the pictures first. It is quicker and it is close enough.
Between two of them? Take the higher one. Almost everyone guesses themselves leaner than they are.
Rather use a tape measure
Measure relaxed, at the end of a normal breath. Waist around the belly button.
I have had a DEXA or InBody scan
A real scan beats both of the above, so this one wins if you fill it in.
Pick a picture, or measure, or type a scan result.
Your starting maintenance
Show me the working
| Resting burn | -- cal |
| Your week on top | x -- |
| Lean mass | -- |
| Protein anchor | goal weight |
| Fat | 25% of calories |
| Carbs | what is left |
Across your day
One big hit of protein at dinner does not do the same job as spreading it. Three meals minimum.
| Slot | Cal | P | C | F |
|---|
Thirty grams of protein at breakfast is the one that kills the 2pm crash. Two eggs and a scoop of whey gets you there.
Prove it over 14 days
Eat at that number for 14 days. Not under it. At it.
Weigh yourself first thing every morning, after the toilet, before food or coffee. Write down the average for each week below.
The scale will barely move. That is the point. You are measuring, not cutting.
Week one
Your average morning weight across those seven days.
Week two
Same again. Seven mornings, averaged.
What now
You have the number. The order is what decides whether it works.
Most people take it, cut three hundred calories off it, add a longer walk, and wonder why week three falls apart. That is the mistake I spend most of my time undoing.