Primary Goal

Lose 24 lbs + visible abs

Deadline

End of year

Calories In

6 days tight / 1 day flex

Move Calories

Gym days / Light days

Target Deficit

Weekly average

Alcohol

Daily target

Expected loss

At this deficit

Avg Cal In

—

Target: 1,886

—

Avg Move Cal

—

Target: 670

—

Weekly Deficit

—

Target: 5,110 cal

—

Protein first

Hit 205g protein daily (non-negotiable). Chicken, fish, eggs, Greek yogurt. This protects muscle while you cut—whether the 21.5 lbs comes off as fat or muscle depends entirely on hitting this.

Foods to avoid

Liquid calories, bread baskets, sauces, late-night snacking. These are where deficits disappear invisibly.

Alcohol & confidence

Each drink is ~150 cal + it lowers inhibition around food + it tanks sleep quality + it blunts fat oxidation for 24h. Zero is a superpower right now.

Timing

Front-load calories earlier in the day. If you know dinner will be big, be tight at lunch. Flexibility within the daily total is fine.