Goal & Current Stats
Deadline: 31 July 2026187cm
Height
90+kg
Current Weight
25.7
BMI
~50
Age
9
Weeks to go
12–15%
Target BF%
At 0.5–0.75 kg/week over 9 weeks: 4.5–6.75 kg of fat loss is achievable.
Current weight is above 90 kg — confirm exact weight and tape measurements to recalculate macros precisely.
- Confirm exact current body weight
- Measure neck circumference (below Adam’s apple, tape horizontal)
- Measure waist circumference (at navel, after normal exhale)
- Recalculate macros from actual measurements using Navy Method BF%
Until then, placeholder macros are active and close to correct based on known stats.
Muscle preservation
At ~50, muscle is harder to hold during a cut. Higher protein (185g) is the main defence. Missing protein consistently matters more than missing calories.
Hormonal health
Fat raised from original placeholder (42g) to 55g to support testosterone and fat-soluble vitamin absorption. Going below 40g of fat daily suppresses hormone production.
Bone health
DXA scan (2021) showed osteopenia at lumbar spine (T-score -1.1). Adequate fat intake supports vitamin D absorption. Resistance training also directly improves bone density.
| Area | Effect |
|---|---|
| Fat loss | Faster short-term — but not sustainable |
| Muscle loss | Risk increases when calories are consistently low |
| Gym strength | Drops — carbs are primary fuel for heavy lifting |
| Recovery | Slower — muscles repair using calories |
| Testosterone | Suppresses with chronic restriction — relevant at his age |
| Hunger | Increases, making adherence harder |
One day short is fine. The issue is chronic undereating over weeks. Protein hitting target is more important than hitting exact calories.
Daily Macro Targets
Placeholder — to be refined once measurements confirmed| Macro | Original placeholder | Adjusted | Reason for change |
|---|---|---|---|
| Calories | 1,909 kcal | 1,909 kcal | Unchanged |
| Protein | 185g | 185g | Unchanged — solid at ~2g/kg |
| Fat | 42g | 55g | 42g was below minimum for hormonal + bone health at his age |
| Carbs | 197g | 169g | Reduced to offset fat increase and keep calories constant |
| Metric | Value |
|---|---|
| Target loss rate | 0.5–0.75 kg/week |
| Implied deficit | ~500 kcal/day below TDEE |
| 9-week projection | 4.5–6.75 kg fat loss |
| Activity multiplier | 1.55 (gym 4–5x/week) |
Training day rule: shift ~20g carbs from dinner to whichever meal falls closest to the workout.
Sodium doesn’t affect fat loss but causes water retention, which masks scale progress. Low-sodium soy sauce is a preference during a cut, not a hard rule.
| Sauce | Flavour | How to use | Watch out for |
|---|---|---|---|
| Oyster sauce | Rich, sweet umami | 1 tbsp stir-fried through dish at end | ~9g carbs per tbsp — count it |
| Fish sauce | Punchy, salty, deep umami | 1–2 tsp in Thai-style stir-fry | Very high sodium, very low calorie |
| Tamarind paste | Tangy, slightly sweet | Mix with water + fish sauce + chili | ~5–6g carbs per tbsp — count it |
Quick combos
- Thai stir-fry: oyster sauce + fish sauce + garlic + chili
- Tamarind glaze: 1 tbsp tamarind + 1 tsp fish sauce + lime + chili as marinade
Meal Structure
3 meals + 1 snack · Flexible training time| Meal | Calories | Protein | Carbs | Fat |
|---|---|---|---|---|
| Breakfast | 495 kcal | 45g | 45g | 15g |
| Lunch | 535 kcal | 45g | 55g | 15g |
| Snack | 245 kcal | 30g | 20g | 5g |
| Dinner | 634 kcal | 65g | 49g | 20g |
| Total | 1,909 kcal | 185g | 169g | 55g |
Protein is spread ~45g per sitting for optimal muscle protein synthesis. At ~50, the body absorbs and uses protein most efficiently when distributed evenly rather than loaded into one meal.
Breakfast
- 2 whole eggs + 4 egg whites scrambled, 60g oats, 80g berries, 100g 0% Greek yogurt
- 200g 0% Greek yogurt + 60g oats + 1 scoop whey stirred in + 100g strawberries
Lunch
- 160g chicken breast + 70g brown rice (dry) + unlimited salad greens + 1 tsp olive oil
- 150g turkey mince + 80g quinoa (dry) + roasted veg
Snack
- 1 scoop whey + 200ml soy or skimmed milk + half banana
- 200g cottage cheese + 1 apple
- 200g 0% Greek yogurt + 2 rice cakes
Dinner
- 200g salmon + 200g sweet potato + broccoli + 1 tsp olive oil
- 200g lean beef mince (5%) + 60g pasta (dry) + tomato-based sauce
- 220g chicken breast + brown rice + stir-fry veg + soy/oyster/tamarind sauce
Sample Weekly Meal Plan
All weights raw/uncooked unless stated · Track in MyFitnessPal
Weigh foods rather than estimate. The plan is designed to hit daily targets — small variations are fine, protein is the priority.
| Meal | Food |
|---|---|
| Breakfast | 2 whole eggs + 4 egg whites scrambled, 60g oats, 80g blueberries, 100g 0% Greek yogurt |
| Lunch | 170g chicken breast, 70g brown rice (dry), mixed salad greens, 1 tsp olive oil |
| Snack | 1 scoop whey, 2 rice cakes, 150g 0% Greek yogurt |
| Dinner | 220g salmon fillet, 200g sweet potato, steamed broccoli, 1 tsp olive oil |
| Meal | Food |
|---|---|
| Breakfast | 200g 0% Greek yogurt, 60g oats, 1 scoop whey stirred in, 100g strawberries |
| Lunch | 160g turkey breast, 70g quinoa (dry), roasted peppers, spinach, 1 tsp olive oil |
| Snack | 200g cottage cheese, 1 apple |
| Dinner | 220g lean beef mince (5%), 70g pasta (dry), tomato passata, onion, garlic, mixed herbs |
| Meal | Food |
|---|---|
| Breakfast | 3 whole eggs + 2 egg whites omelette, 2 slices wholegrain bread, spinach, mushrooms |
| Lunch | 150g tuna (tinned in water), 70g brown rice (dry), cucumber, tomato, 1 tsp olive oil |
| Snack | 1 scoop whey, 200ml skimmed milk, 1 banana |
| Dinner | 220g cod fillet, 200g sweet potato, green beans, 1 tsp olive oil |
| Meal | Food |
|---|---|
| Breakfast | Smoothie: 1 scoop whey + 300ml skimmed milk + 60g oats + 1 banana (blended) |
| Lunch | 170g chicken breast, 70g quinoa (dry), roasted courgette, cherry tomatoes, 1 tsp olive oil |
| Snack | 200g 0% Greek yogurt, 2 rice cakes, 1 scoop whey |
| Dinner | 220g turkey mince (5%), 70g brown rice (dry), stir-fry veg (peppers, broccoli, pak choi), low-sodium soy sauce |
| Meal | Food |
|---|---|
| Breakfast | 200g 0% Greek yogurt, 55g oats, 80g raspberries, 15g almonds |
| Lunch | 170g chicken breast, 2 slices wholegrain bread, lettuce, tomato, mustard |
| Snack | 200g cottage cheese, 1 pear |
| Dinner | 220g salmon, 70g pasta (dry), cherry tomatoes, spinach, 1 tsp olive oil |
| Meal | Food |
|---|---|
| Breakfast | 4-egg omelette, spinach, mushrooms, 1 slice wholegrain toast, 100g 0% Greek yogurt |
| Lunch | 160g lean beef mince (5%), 70g quinoa (dry), roasted courgette and peppers, 1 tsp olive oil |
| Snack | 1 scoop whey, 200ml skimmed milk, 100g berries |
| Dinner | 220g cod, 200g sweet potato, broccoli, cauliflower, 1 tsp olive oil |
| Meal | Food |
|---|---|
| Breakfast | Protein pancakes: 60g oats blended + 3 eggs + 1 scoop whey, 80g berries on top |
| Lunch | 170g chicken breast, 70g brown rice (dry), mixed salad, 1 tsp olive oil |
| Snack | 200g 0% Greek yogurt, 1 apple, 10g peanut butter |
| Dinner | 220g turkey breast, 200g sweet potato, green beans, 1 tsp olive oil |
Training Programme
UP Methodology · 4-Day Upper/Lower Split| Day | Session | Focus |
|---|---|---|
| Monday | Upper A | Push emphasis — bench, incline press |
| Tuesday | Lower A | Squat emphasis — back squat, Bulgarian split squat |
| Wednesday | Off / Calisthenics | Active recovery |
| Thursday | Upper B | Pull emphasis — weighted pull-up, barbell row |
| Friday | Lower B | Hinge emphasis — Romanian deadlift, hip thrust |
| Saturday | Off / Calisthenics | Active recovery |
| Sunday | Off | Full rest |
Training time varies day to day. The rule is simple:
Whichever meal falls closest to the workout gets +20g carbs. Take those 20g from dinner.
This keeps glycogen (muscle fuel) available for the session without changing the daily total.
Some strength reduction during a cut is normal and expected. What to watch for:
- Struggling to hit the top end of rep ranges (the 6 in “4–6”) — normal
- Compounds feel heavier than they should — check carb timing before assuming the deficit is too deep
- Recovery feeling slower — expected, not a problem unless sessions are degrading significantly week on week
Goal during a cut is to maintain strength, not increase it. Holding current lifts while losing fat is a win.
9-Week Timeline
2026-05-28 → 2026-07-31Week 1
28 May – 3 Jun
Foundation
Establish routine, confirm measurements, lock macros
Week 2
4 – 10 Jun
Adherence
Hit macros consistently. Don’t chase the scale yet
Week 3
11 – 17 Jun
First check-in
Weigh + measure. Adjust if not losing 0.5 kg/week
Week 4
18 – 24 Jun
Momentum
Visual changes should be appearing by now
Week 5
25 Jun – 1 Jul
Mid-point
Halfway check. 2.5–3.75 kg down from start
Week 6
2 – 8 Jul
Push
Stay consistent. Hunger may peak here — prioritise protein
Week 7
9 – 15 Jul
Final stretch
Reduce social alcohol to minimise water retention
Week 8
16 – 22 Jul
Peak
Looking best here. Tighten carbs slightly if needed
Week 9
23 – 31 Jul
Final week
Reduce sodium. Stay training. Don’t crash-diet.
Weigh once per week, same morning, same conditions (after waking, before food). The 7-day average matters more than any single reading.
Constraints & Health Notes
Non-negotiables for the planMRI (Aug 2023) confirmed multilevel findings: facet joint arthropathy, mild-to-moderate foraminal stenosis at L4/5 and L5/S1, Bertolotti joint.
- Avoid heavy axial loading (loaded carries, heavy barbell overhead)
- Romanian deadlift is in the programme — keep form strict, hinge from hips
- Watch for radiating leg pain or numbness (nerve compression signs)
- Reducing body weight directly reduces spinal load — the cut itself helps
DXA scan (Oct 2021): lumbar T-score -1.1 (osteopenia). Hip density normal.
- Resistance training directly improves bone density — the programme supports this
- Adequate fat intake (55g min) supports vitamin D absorption, which supports bone health
- Vitamin D-3 supplement (1,000 IU daily) already in place
Michael drinks occasionally at social events. How to handle it:
- Budget ~150–250 kcal per drink against that day’s total
- Reduce carbs on that day to compensate rather than exceeding calories
- In the final 2 weeks, minimising alcohol reduces water retention and improves visible definition
One social night doesn’t derail a 9-week cut. The week as a whole is what matters.
| Factor | Impact | Mitigation |
|---|---|---|
| Lower BMR | ~5% lower than at 40 | Deficit already accounts for this |
| Harder muscle retention | Muscle loss risk higher in a deficit | High protein (185g) + resistance training |
| Slower recovery | More soreness between sessions | Active recovery days, adequate sleep, protein timing |
| Testosterone sensitivity | Drops with aggressive restriction | Fat floor at 55g, moderate deficit not aggressive |
Tried & Tested Recipes
Meals logged from actual days · Macros verified
Meals Michael actually ate, logged as they happened. Reliable go-to options with confirmed macros.
Thursday 28 May 2026
| Ingredient | Amount |
|---|---|
| Whey protein | 1 scoop |
| Skimmed milk | 300ml |
| Rolled oats | 60g dry |
| Banana | 1 medium |
Blend all ingredients together. Drink immediately.
| Ingredient | Amount |
|---|---|
| Chicken breast | 170g |
| Brown rice | 70g dry weight |
| Broccoli | to taste |
Cook rice per packet. Steam or blanch broccoli. Grill or pan-fry chicken. Combine.
| Ingredient | Amount |
|---|---|
| Soy milk | 250ml |
| Whey protein (MyProtein) | 1 scoop |
Shake or blend together. Low-carb snack, useful when rice cakes aren’t available.
| Ingredient | Amount |
|---|---|
| Chicken breast | 160g |
| Udon noodles | 1 serving |
| Broccoli | ~150g |
| Sesame oil | 1 tsp |
Grill or pan-fry chicken. Steam or blanch broccoli. Cook udon per packet. Combine in pan and toss with sesame oil over heat until coated.
| Ingredient | Amount |
|---|---|
| Surreal cereal | 1 serving |
| Semi-skimmed milk | 200ml |
Serve cereal with cold milk. Good protein top-up when dinner runs short on protein.
Friday 29 May 2026
| Ingredient | Amount | Kcal | P | C | F |
|---|---|---|---|---|---|
| Sausages | 1.5 (half serving) | 183 | 10.7g | 9.2g | 11.5g |
| Whole eggs | 2 | 156 | 12g | 1.2g | 10.6g |
| Toast | 1 slice | ~80 | 3g | 16g | 1g |
| Flora | 6g | ~32 | 0g | 0g | 3.6g |
| Total | ~451 | ~25.7g | ~26.4g | ~26.7g |
Flora and cheddar not yet logged — macros above are partial. Fat is already at 23g from sausages and eggs alone; the rest of the day needs lean proteins and no added oil to compensate.
Daily Tracker
Actual vs target · Week 1 (28 May –)
On target within 5%
Slightly off 5–15%
Off >15%
| Macro | Target | Actual | Gap | Status |
|---|---|---|---|---|
| Calories | 1,909 kcal | 1,986 kcal | +77 | On target |
| Protein | 185g | 188.7g | +3.7g | On target |
| Carbs | 169g | 186g | +17g | Slightly over |
| Fat | 55g | 54.5g | −0.5g | On target |
Strong day. Protein and fat landed on target. Carbs 17g over — driven by the udon swap at dinner and the Surreal snack. Not a problem in isolation.
Breakfast complete. Rest of day not yet logged.
| Macro | Daily target | Logged (breakfast) | Budget remaining |
|---|---|---|---|
| Calories | 1,909 kcal | ~451 kcal | ~1,458 kcal |
| Protein | 185g | ~25.7g | ~159g |
| Carbs | 169g | ~26.4g | ~143g |
| Fat | 55g | ~26.7g | ~28g max |
Fat warning: 26.7g used at breakfast alone. The remaining 28g must cover lunch, snack(s), and dinner combined. No added oils for the rest of the day — lean protein sources only (chicken breast, white fish, egg whites).