01FAT LOSS — How to cut
Eat the fat loss calories every day. Hit your protein target first — non-negotiable. Protein keeps muscle while you lose fat and keeps you full. Expect to lose 0.5–1 lb (0.2–0.5 kg) per week. Faster than that and you're losing muscle, not just fat.
Tip: Weigh yourself weekly, same time, same conditions. Adjust calories down by 100 if no progress for 2 weeks.
02MAINTAIN — Stay where you are
Use these calories when you've hit your goal physique and want to stay there, or when you're on a recovery week between cutting/bulking phases. Same protein target. Carbs and fat fuel performance.
Tip: This is also your "diet break" target during long cuts — eat at maintenance for 1–2 weeks every 8–12 weeks to restore metabolism.
03MUSCLE GAIN — How to bulk
Eat the muscle gain calories. Train hard with progressive overload (more weight or reps each week). Expect to gain 0.5–1 lb (0.2–0.5 kg) per week. More than that is mostly fat. Hit protein every day, no exceptions.
Tip: If you're not gaining weight after 2 weeks, add 100 calories. If you're gaining too fast, drop by 100.
04TRACK, ADJUST, REPEAT
Calories are not magic. Your body adapts. Weigh yourself once a week — same time, same conditions. After 2 weeks of no change, adjust calories by ±100 and reassess.
Trust the average, not the daily. Bodyweight fluctuates 1–2 kg daily from water, sodium, and digestion. The 7-day average is the truth.
05WATER — Often overlooked
Hydration drives recovery, performance, and fat loss. 35ml per kg of bodyweight daily, plus an extra 500ml–1L for every hour of training. Coffee and tea count toward this. Energy drinks and soda do not.
Tip: If your urine is darker than pale yellow, you're under-hydrated.
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