Fat Loss Macros & Diet Timing Plan
Algorithmic Mifflin-St Jeor TDEE deficit calculations combined with optimal muscle-preserving macronutrients and a personalized hour-by-hour workout eating plan.
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Personalized Nutrition & Workout Schedule
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Alex's Precision Diet & Workout Timing Protocol
Scientific Fat Loss with Lean Muscle Mass Retention · Target Deficit Pace: 0.5 kg/week
Your daily protein (165g) and healthy fat (58g) targets remain identical on both training and rest days. Protein safeguards lean tissue against catabolism, while essential lipids protect testosterone and thyroid hormones.
Always weigh ingredients raw before cooking. Cooking alters moisture content by up to 35%. Be vigilant with liquid fats, dressings, and nut butters: a single unmeasured tablespoon of oil adds ~120 kcal and can erase your daily deficit.
Each gram of fat yields 9 calories (more than 2.25× carbs/protein at 4 kcal/g). Control portion sizes strictly, but never eliminate fats: dietary lipids are essential for hormone production, joint lubrication, and fat-soluble vitamins (A, D, E, K).
Maintain 8,000–10,000 steps daily for non-exercise thermogenesis. Log lifting sessions with progressive overload (adding weight or reps), and drink 3–4 liters of water daily with electrolytes timed around training.
Daily Execution Schedules & Whole Food Guide
3 eggs + 3 egg whites + 50g rolled oats with berries + black coffee or green tea.
Grilled chicken breast or turkey + brown/jasmine rice + broccoli + 1 tsp olive oil.
Fast carbs (cream of rice or 2 rice cakes with honey) + 25g whey. Fats <5g to avoid GI drag.
Heavy compound lifting with progressive overload. 750ml water + salt intra-workout.
Substantial chicken, white fish or lean sirloin + large sweet potato or rice + avocado salad.
3 whole eggs + 2 egg whites with spinach + 1 slice sourdough or oats + coffee/tea.
Chicken breast (200g) or tuna + large mixed salad with cucumber + 1 tbsp olive oil + quinoa.
Low-intensity outdoor walk to clear metabolites and burn calories without central nervous system fatigue. Follow with 25g whey or Greek yogurt.
Baked salmon or grass-fed beef + steamed asparagus + roasted zucchini + sweet potato wedges.
15 min light hip stretching/foam rolling + 300mg magnesium glycinate + 8 hrs quality sleep.
- • Chicken breast (raw: 23g P / 100g)
- • 95% Lean ground beef / turkey
- • Liquid egg whites & whole eggs
- • Whey protein isolate (25g P / scoop)
- • 0% Fat Greek yogurt / cottage cheese
- • Wild salmon, cod, canned tuna in brine
- • Extra virgin olive oil (weigh on scale!)
- • Whole pasture-raised eggs
- • Hass avocado (weigh flesh only)
- • Raw almonds, walnuts & chia seeds
- • High-potency Omega-3 fish oil
- • Natural peanut butter (strictly measured)
- • Rolled oats & cream of rice
- • Jasmine rice & basmati rice
- • Sweet potatoes & baby potatoes
- • Plain rice cakes (great pre-workout)
- • Fresh blueberries & crisp apples
- • Broccoli, spinach, zucchini, asparagus
During caloric deficit, muscle protein synthesis drops while amino acid oxidation rises. Keeping protein at 2.2g/kg (1g/lb) protects lean mass against catabolic breakdown.
If scale weight stagnates for more than 14 consecutive days, decrement daily intake by 100–150 kcal exclusively from carbohydrate or fat allocations while holding protein steady.