The calorie deficit support protocol you always needed.

the days of the scale's bouncing back are over... we won #16

If you’ve been actively trying to hold a calorie deficit for a long time, not just talking about it, but living in that space every day, then this one’s for you.

Over the past few weeks, I’ve been dialing everything in. precision, structure, and mindset.

Because here's the truth:
Cutting calories is never just a physical endeavour . It’s psychological warfare.

Most people don’t even start because they're already bracing for failure.
But what we’re really afraid of isn’t the hunger or the food.
It’s the emotion that comes after when the scale bounces back up, when old doubt creeps in, when it feels like we’ll never get it right.

That’s why I placed full will / determination into this, the encapsulation of samurai spirit, more than a plan but a dilligent system built from the inside out.
A structure designed to take the pressure off your mind and put power into your hands.

Frictionless meals. Unbelievable moods. Recovery dialed. You, locked in.

Look at this daily as carries you through to that last hurdle, as you see the mental image of success and victory on both plate and scales.

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🔹 What You Get Inside This Protocol

• ✅ Full diet plan w/ science-backed rationale
  
  

• ✅ Tools and tactics to stay locked in on low days
  
  

• ✅ Training fuel strategies to protect performance
  
  

• ✅ Phospholipid-based cognitive and mood support
  
  

• ✅ Recovery system built for deficit resilience
  
  

• ✅ Sleep framework that balances hunger hormones
  
  

Calorie Deficit Diet Plan

Macro Baseline (Adjust to Bodyweight)

• Protein: 1.8–2.2g/kg

• Fat: 0.6–0.9g/kg

• Carbs: Based on training demand and mood

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| Food | Protein | Fat | Carbs | Notes |

|-----------------------------|--------:|-----:|------:|-------------------------------------|

| Cottage Cheese (low-fat) | 11g | 4g | 3g | Slow-digesting, high satiety |

| Turkey Breast / Chicken | 27g | 2g | 0g | Lean, muscle retention |

| Tuna (in water) | 25g | 1g | 0g | Omega-3, joint/brain support |

| Sardines (in oil) | 24g | 11g | 0g | Fats + protein combo |

| Venison | 30g | 2g | 0g | Lean, rich in iron |

| Eggs (whole) | 13g | 10g | 1g | Satiety + micronutrient dense |

| Greek Yogurt (low-fat) | 10g | 0g | 3g | Gut health |

| Goats Milk Protein Powder | 22g | 2g | 2g | Variety, digestion ease |