Primary Goal

Lose fat + visible abs + keep/build muscle · 199 by Oct 19 · 184 by Dec 31

Deadline

Jacob's bachelor party

Calories In

6 days tight / 1 day flex

Move Calories

Gym days / Light days

Protein

Daily floor and bare minimum

Target Deficit

Weekly average vs ~2,040 real maintenance

Alcohol

Daily target

Expected loss

At this deficit

Avg Cal In

—

Target: ≤1,529

—

Avg Move Cal

—

Target: 670

—

Weekly Deficit (vs ~2,040 maintenance)

—

Target: ~500/day

—

Protein first

Hit 150g protein daily (non-negotiable, bare minimum). Chicken, fish, eggs, Greek yogurt. This protects muscle while you cut.

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.