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Here is the complete breakdown of my diet protocol, training split, sleep optimisation, and the science explaining why slow fat loss keeps your metabolism intact.

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IN LESS THAN 10 MINUTES WE WILL COVER:

Most people diet wrong because they want results yesterday.

They slash calories by 50 percent and wonder why they feel terrible and stop making progress after two weeks. Their metabolism adapts to starvation by slowing down to match their new intake.

This creates the yo yo effect that ruins your body composition over the years.

I weigh 154 pounds at 5 ft 9 inch and want to drop to 143 pounds over the next two months. That puts me at a lean weight where I can see my abs clearly while maintaining all my strength.

The approach I am taking prioritises keeping my metabolism healthy.

My normal daily intake sits at 2500 calories. I am dropping to 2000 calories for this diet phase. That creates a 500 calorie per day deficit which equals 3500 calories per week.

One pound of body fat contains roughly 3500 calories of stored energy.

This means I should lose approximately one pound per week if I stick to this deficit consistently. Over eight weeks that equals eight pounds lost, which gets me close to my eleven pound goal.

The remaining three pounds will come from the additional activity I am adding through morning runs.

Why slow beats fast every single time?

Your body responds to dramatic calorie cuts by reducing your metabolic rate. Studies show that people who cut calories aggressively experience a 20 to 30 % drop in metabolic rate within weeks.

This happens because your body interprets severe restriction as starvation. It downregulates thyroid hormones, reduces spontaneous movement, and becomes more efficient at storing any calories you do eat.

A moderate 500 calorie deficit keeps your metabolism running normally. Your body does not panic because it still receives adequate fuel for basic functions.

Research comparing fast versus slow weight loss found that slow dieters maintained their metabolic rate while fast dieters experienced a significant slowdown. Six months later, the slow dieters had kept the weight off while fast dieters had regained most of it.

The protein priority makes everything easier.

I focus almost entirely on maximising protein intake and ignore other macros except avoiding sugar. This simplifies decision making dramatically.

Protein serves three critical functions during fat loss.

First, it preserves muscle mass. When you eat in a deficit, your body can break down either fat or muscle for energy. High protein intake signals your body to spare muscle and burn fat instead.

Studies show that people eating 0.8 to 1 gram of protein per pound of body weight maintain almost all their muscle during weight loss. People eating less protein lose significant muscle along with fat.

At 154 pounds I need roughly 125 to 150 grams of protein daily. My main lunch meal delivers about 100 grams, with the rest coming from my protein shake and smaller amounts in other foods.

Second, protein increases satiety more than carbs or fat. It triggers hormones that tell your brain you are full and reduces hunger throughout the day.

This explains why I can skip breakfast without feeling starved by lunch. The protein from yesterday keeps me satisfied through the morning.

Third, protein has a higher thermic effect than other nutrients. Your body burns 20 to 30 % of protein calories just digesting and processing it, compared to 5 to 10 % for carbs and fat.

This means 100 calories of protein only provides 70 to 80 usable calories after accounting for digestion. This hidden boost accelerates fat loss without extra effort.

My daily eating pattern maximises adherence.

I skip breakfast entirely because I prefer starting my day without food. This form of intermittent fasting naturally reduces my eating window to about 8 hours.

Three coffees with two sugars each throughout the morning provide about 90 calories total. This small amount does not break my fasted state significantly but makes mornings more enjoyable.

My main meal at lunch contains roughly 1400 calories and focuses heavily on protein. This could be grilled chicken with rice and vegetables, a large salmon fillet with quinoa, or lean beef with potatoes.

Getting the majority of calories at lunch serves two purposes.

It fuels my afternoon productivity and training sessions. My body has maximum energy when I need it most.

It also makes dinner naturally light. By evening, I have already consumed most of my calories, so I eat just enough to avoid hunger without feeling stuffed.

Dinner consists of fruit, Greek yoghurt, vegetables, or salad. These foods digest easily and do not sit heavy in my stomach before bed.

This pattern matches my natural hunger rhythm instead of fighting it. I feel satisfied throughout the day without constant cravings or decision fatigue.

The no food is forbidden rule prevents failure.

I allow myself any food I crave even during this diet. If I want pizza or ice cream, I eat it and account for the calories.

This approach contradicts traditional diet advice but works better psychologically.

Forbidden foods become obsessions. The moment you tell yourself you cannot have something, you want it more intensely. Eventually, you break and binge on exactly what you restricted.

Research shows that flexible dieters who allow all foods lose more weight and keep it off longer than rigid dieters who ban certain foods.

The key is making these indulgences fit within your calorie target most days. One meal of pizza does not ruin your progress if the rest of the week stays on track.

This flexibility makes the diet sustainable for months instead of just weeks.

Walking 10,000 steps daily adds hidden calorie burn.

Movement outside of formal exercise accounts for a massive portion of daily calorie expenditure. This includes walking, fidgeting, taking stairs, and general activity.

Walking 10,000 steps burns roughly 300 to 400 extra calories depending on pace and body weight. I spread these steps throughout the day between work sessions.

This serves multiple purposes beyond calorie burning.

It breaks up sedentary time which improves metabolic health. Sitting continuously for hours slows your metabolism and impairs insulin sensitivity.

It also maintains energy levels. Short walking breaks improve focus and productivity compared to sitting for hours straight.

The steps feel effortless because they happen in small chunks rather than one long exhausting walk.

Morning runs amplify fat loss and cardiovascular health.

I run for 30 minutes every morning except Sunday. This burns an additional 300 calories while providing cardiovascular benefits that gym work alone cannot deliver.

The timing matters significantly.

Running in a fasted state after waking forces your body to burn stored fat for fuel. Your glycogen stores are lower after sleeping overnight, so your body turns to fat more readily.

Studies comparing fasted versus fed cardio found that fasted cardio increased fat oxidation by 20 %. While the total fat loss difference over weeks is modest, every bit helps.

The morning run also sets a positive tone for the entire day. Starting with a completed workout creates momentum that carries into better food choices and productivity.

The cardiovascular adaptations from regular running include increased stroke volume, improved oxygen utilisation, and better endurance. These benefits extend to all other physical activities.

My five day training split builds strength while improving weak points.

I train five days per week following a push, legs, cardio, pull, legs pattern.

Push day targets chest, shoulders, and triceps through exercises like bench press, overhead press, and dips.

Pull day works back and biceps using rows, pulldowns, and curls.

The two leg days serve a specific purpose beyond just training lower body.

Recent mobility testing revealed significant limitations in my hip and ankle range of motion. Poor mobility increases injury risk and limits strength development.

One leg day focuses on traditional strength work like squats and deadlifts. The other emphasises mobility drills, stretching, and movement quality.

This addresses my weakness directly instead of ignoring it. Improving mobility now prevents problems that could derail training later.

The dedicated cardio session targets a different energy system.

One gym session per week focuses entirely on high intensity interval work. I alternate 5 min blocks of maximum effort rowing with 5 min recovery periods for 30 minutes total.

This protocol drives my heart rate into zone five, which is 90 % or higher of my maximum heart rate.

Training at this intensity improves VO2 max, which measures how efficiently your body uses oxygen. Higher VO2 max correlates strongly with cardiovascular health and longevity.

Studies tracking people for decades found that VO2 max predicted lifespan more accurately than traditional risk factors like blood pressure or cholesterol.

The interval approach also stimulates EPOC, which stands for excess post exercise oxygen consumption. Your metabolism remains elevated for hours after the workout, burning additional calories.

Sleep determines whether my diet succeeds or fails.

I prioritise eight hours of sleep every single night. This non negotiable habit impacts fat loss more than most people realise.

Sleep deprivation wrecks your hormones in ways that sabotage weight loss.

One week of insufficient sleep reduces insulin sensitivity by 30 %. This means your body handles carbs poorly and stores more calories as fat.

Lack of sleep also increases ghrelin, the hunger hormone, while decreasing leptin, the satiety hormone. You feel hungrier and less satisfied after eating.

Studies found that people sleeping less than six hours per night lost 55 % less fat compared to those sleeping eight hours, even with identical calorie deficits. The sleep deprived group lost more muscle and less fat.

My sleep protocol maximises quality.

I take melatonin 30 minutes before my target bedtime. This supplement helps regulate circadian rhythm and improves sleep onset.

I finish dinner at least four hours before bed when eating at home. Late meals disrupt sleep by keeping your digestive system active when it should be resting.

Restaurant dinners sometimes violate this rule, which is completely acceptable. Perfect adherence is impossible, and trying for it creates stress that harms sleep more than the late meal.

I avoid alcohol almost entirely. Even moderate drinking fragments sleep architecture and prevents deep restorative sleep stages.

Before bed, I do light breathing exercises to lower my heart rate to 50 beats per minute. Heart rate variability and resting heart rate predict sleep quality more reliably than duration alone.

Slow controlled breathing activates the parasympathetic nervous system, which triggers relaxation and prepares your body for sleep.

The supplement stack supports performance and recovery.

I take creatine, probiotics, multivitamins, omega 3, vegan protein, calcium, magnesium, and zinc daily.

Creatine provides the most research support of any supplement. It increases muscle cell energy stores, improving strength and power output while supporting muscle growth.

Studies show creatine helps maintain muscle mass during calorie deficits. It also enhances cognitive function and may reduce mental fatigue.

Probiotics support gut health which influences everything from immune function to mood. An unhealthy gut microbiome increases inflammation and impairs nutrient absorption.

The multivitamin and omega 3 cover potential nutritional gaps. While whole foods should provide most nutrients, supplementation ensures no deficiencies limit performance.

I use vegan protein powder instead of whey because it causes less bloating for me personally. Individual tolerance varies, so choosing what works for your digestive system matters more than marginal differences in absorption.

Calcium, magnesium, and zinc support bone health, sleep quality, and testosterone production. Many people run low on these minerals, especially when training hard and dieting.

Why this approach works long term.

Most diets fail because they require willpower to sustain behaviors that make you miserable. You eventually run out of willpower and return to old habits.

This plan works with my preferences instead of against them. I genuinely enjoy skipping breakfast, eating large lunches, and training hard.

The moderate deficit prevents metabolic adaptation while the high protein intake preserves muscle. The exercise routine improves fitness and mobility simultaneously.

The flexible food rules eliminate feelings of deprivation that trigger binges.

The focus on sleep ensures recovery and optimal hormone function.

This combination creates sustainable fat loss without sacrificing performance or health. I will reach my goal weight while maintaining or even improving my strength.

After these two months I will reverse diet by gradually increasing calories back to maintenance. This prevents rapid fat regain and allows my metabolism to adapt smoothly.

The habits I build during this phase will persist long after I stop actively dieting. That makes this investment in discipline worthwhile beyond just the immediate weight loss.

Let me know if you like this format. Maybe I can do a surprise newsletter once or twice a month. This seems more personal, longer and informative.

Upvote if you like it. Leave a comment as well. That will help me decide if i should do this more often.