re: PUTTHEFORKDOWN V. 2024- Weight Loss Support & Advice thread!

wanted to give everyone an idea of how I’ll be eating on my cut and how my wife will be eating. We have a trip to Maui in late April. My goal is to be at 10% body fat for that trip and at a 32" waist. need to get rid of 20 lbs. and almost 4" from the waist. Doable but have to be pretty strict.

I’ll be shooting for 1900-2000 calories with 50% protein. So I have lots of flexibility, but I will have to focus on my protein intake pretty high. For me, it's easier for me to use protein RTDs during the day to reach my goals and have 1 or 2 actual meals. So for me, It will look something like this


• morning- 730ish- after an early fasted morning walk (2 15-20 min sessions)- Fair life 42g protein drink plus ECA stack (1 dose). (230kCal, 42g protein). A 10-minute walk after morning meetings just around the office.

• mid-morning- 11ish- Iso pure protein RTD plus ECA stack (1 dose). (130kCal, 32g protein). A 10-minute walk around the office.

• early afternoon- 2ish- Fair life 42g protein drink plus ECA stack (1 dose). A 10-minute walk around the office. (230kCal, 42g protein).

• Dinner- 530ish- 12oz Chicken Thighs (I will use different recipes for this. For example, I will be having air-fried chicken shawarma skewers from the recipe posted by Nikattalouise on Instagram. You can find tons of recipes on Instagram that use chicken thighs and keep the macros pretty reasonable). I can substitute lean cuts of beef for this meal too. It is my high-fat meal. I will have this with half a pouch of Uncle Ben's ready rice. Will be around 900kCal and 85g protein.

• Post Workout meal- 8oz chicken breast and the other with half a pouch of Uncle Ben's ready rice. This will give me about 500kCal and 50g of protein.

Totals- ~2000kCal & 260g Protein. Carbs are roughly around 100g and I find that to be my sweet spot where I have enough in me for performance, but not too much that I get the stomach distress I normally get. As I get deeper into the 16-week cut I will have to cut protein slightly, cut fat slightly, and add lots of veggies and carbs will eventually have to be down around 50g to maintain everything else and get the volume I need from veggies to maintain rate of loss.

I will lift 4 times per week using the DB strength program and shoot for 10k steps to start. Once fat loss slows I will up the steps to 12,500 then lower calories on the next stall, then raise steps to 15k then lower calories, then raise steps to 17,500, then lower calories so on and so forth. As needed to prolong fat loss, On days I don’t lift, I will cut down to 1 solid meal with about 16oz leaner meat with veggies and cut the rice out. Very Similar to how I suggest you lift in the fact that I preach progressively raising steps and lowering calories only as needed in Minimal effective dosing to maintain the rate of loss of 1-2 lbs. per week based on body fat %.

For success this year with fat loss, I highly suggest you suggest you make a meal plan consisting of 2-3 solid meals with 2-3 options for each. They should be around 5-750kCals each and 50g of protein. Use protein shakes to supplement as needed.



My wife likes Intermittent fasting as she gets nauseous in the morning usually if she eats so it's easier for her. She is trying to eat 2 solid meals, a snack, and a protein shake.

• Noonish- meal 1- chicken fajitas- we are looking to use the Xtreme wellness fajitas and get 50g of protein from about 8oz chicken breast. We add some veggies that are cooked down and maybe a little low-fat sour cream, low-fat cheese and got a pretty good meal for her. Also may do things like Steak Fajitas using skirt steak, chicken skewers with veggies, or any of the other 1000 ideas from Instagram if you search high protein meals. The key for her to maintain compliance is to keep variety high and at each meal to get 50g of protein and keep calories around 500.

• Snack- Fair life 42g protein drink if needed. This can be saved until post-workout if she would like

• Dinner- 530ish- again, something that is going to keep her below 750 calories and get her 50g protein. There are options all over Instagram as I mentioned. I like to cook the ones that become 4 meals. She will eat 1 for lunch 1 day, 1 for dinner 1 day and then freeze the other 2 for the next week.
Overall we are trying to keep her calories under 1500 and we want at least 125g protein. Other than that, we don’t care about anything else right now.