I can’t fact check it or confirm (nor should you rely on externals for such a thing), but I’ll concur that it’s a reasonable approach.
If you want a non-Chat GPT source that has produced results, check out Stan Efferding’s Vertical Diet.
1 Like
Going into this lower calorie diet is gonna be a shock to my body. It is NOT used to not eating a lot. I’ll just be eating 2600 every day, I’m not gonna change it up day by day, not yet anyways.
I’ll be getting the 150-165g protein. This seems too low to me, but, its all I need really because Im not looking to bulk up. Im losing a bit of fat. And even then that’s not the major goal, its the secondary goal.
Really its just eating healthy 
I gotta work on eating less fat though. Since protein is lower that means I can afford less meat and eggs, which have significant fat content.
I hear something… in the distance… I think it says… “Chicken…Rice…Broccoli…” LOL. Il probably start eating more chicken breast. And rice and broccoli to be honesy. That sounds like a good combo. And its sounds delicious (steamed broccoli of course)
It actually tends to go in reverse in this regard. When we’re gaining, we don’t need as much protein, because carbs and fats are protein sparing. With reduced fuel intake, protein is more at risk of being used, so we can elevate it. It also has a bit of a “freebie” effect, due to the thermic effect of food. So if you feel like 150-165 is too low, no shame in elevating it. However, if you find your energy starting to drag, drop the protein to make room for more fats or carbs.
1 Like
Thats interesting. It makes sense, when I think about it.
I think 150-165g protein should be fine for me though, in all actuality. Just odd to see that low of a number when for the past 9 weeks its been a forced 213g minimum
February 1st 2026- W0D0 Planning day (for the workouts this week, and some more beyond)
Il be following the diet I layed out on here. Basically gonna be 500 Kcal less than when bulking. So yeah I guess then that this will work at a good slow pace, as bulking was in surplus and now im in a slight deficit, so Id put it maybe 200-300 in deficit. Thats what I want, that way I can burn some with my conditioning workouts.
Workouts for this week
Monday
Maxes for strength
some Conditioning
Tuesday
100 pushups
3 max planks
3 max 8lb Russian twist (if my back allows)
3 max pullup halfway hold
3 max wall sits
3 max pushup halfway holds
Maybe a bit of fun stuff after, not sure yet.
Wednesday
Maxes for strength probably
a bit of conditioning
Thursday
5 sets of 10 plyometric pushup
5 sets of 10 jump squat
5 sets of max pullups (going explosive as long as I can)
3 sets of max wall sit
3 sets of max plank
3 sets of max Russian twist
Friday
Testing in strength (if still need to be done)
some conditioning
Saturday and Sunday will both be rest days to be able to recover really well.
These workouts are more of just a framework, I may add/remove certain exercises depending on if my back agrees. It feels pretty good though, should be fully healed by next week I’d say. The major stiffness only lasts an hour or so in the morning before its done. So that’s really good.
Need to focus on eating lower fat. Im gonna use a lot less butter with my eggs, and butter where I don’t need it. And I’ll start paying a bit more attention to the fat content in foods. Il also be focusing on eating an actual specific carb source with a meal.
Time for breakfast.
Breakfast:
2 eggs
1/2 cup carrots
1/2 cup rice
1 cup nonfat Greek yogurt
1/2 cup protein granola
----Total: 662 Kcal, 19gf at, 68g carbs, 51g protein
I have 1938 Kcal, 66g fat, 232g carbs, and 109g protein left.
Im going to restart my youtube channel. It will be good for tracking progress.
Stats
172lbs
34 inch waist
41.25 inch chest
14.25 inch bicep
24.25 inch Quads
Posted my first video. Not sure If I want to link it here, I don’t care about if my face/voice gets posted here, but I don’t know yet. Hopefully Il be able to get back to 1000 subscribers.
Snack
1 bacon egg and cheese (mom got it for me)
----Total: 203 Kcal, 10g fat, 15g carbs, 12g protein
I have 1735 Kcal, 56g fat, 217g carbs, and 98g protein left.
Lunch
1 fried chicken breast
1 fried chicken wing
1/4 cup quinoa
1/4 bell pepper
----Total: 745 Kcal, 25g fat, 76g carbs, 45g protein
I have 990 Kcal, 31g fat, 140g carbs, and 53g protein left
Dinner
4 oz ground beef w/ gravy
1/2 cup corn
1/2 cup mashed potatoes
1 slice bread
----Total: 541 Kcal, 24g fat, 42g carbs, 36g protein
I have 450 Kcal, 7g fat, 98g carbs, 17g protein left to eat
Posted some pics of the legs in my picture log. Not the best lighting, the video from this morning on my channel (linked in that log) makes my legs have more definition.
Time to eat
Fixed the calorie tracker so now it shows total carbs, not that “net carbs” crap.
Days total: On the lower end, but still in range
2503 Kcal, 89g fat, 261g carbs, 164g protein
Fine with that. Stomach hurts.
School tomorrow. Lifting tomorrow! Only testing, but still great. Though probably wont do much lifting, I want to run the mile.
February 2nd, 2026: W0D1
I think ive really not thought my workouts through. Tuesday’s I will only have time to do if I skip the fellowship of christian athletes club I go to. So not quite sure what the plan is for that day.
Better do some stretches and knee stuff before breakfast.
Breakfast in zwanzig minuten
Got a few maxes today. Overhead squat is tricky. Need to work on ankle flexibility.
Overhead squat 95 x 1 (need to practice form really, but the exercise is not a concern)
Power clean 115 x 1 (My hand hurts. I need to nail down my formwith my hands, I know im not supposed to hold the bar, its just supposed to rest on my fingers on my shoulders. But I need to work on that)
Pullups: 9 in a row
50 Kcal bike, 2:54. Surprised I could get that time given my lack of conditioning. Felt less like i was dying than the last time I did that.
I still have to run the mile, and do squat endurance. I tried doing that, but my back didn’t like it. The other exercises probably had to do with it.
Will track my food on here in a bit.
Breakfast
2 eggs
1 English muffin
1/4 bell pepper
3/4 cup Greek yogurt
1/2 cup protein granola
2 strawberries
----Total: 638 Kcal, 19g fat, 72g carbs, 46g protein
Lunch
1 sandwich turkey provolone
1/4 cup green pepper
some croutons
1 juice box
----Total: 558 Kcal, 19g fat, 59g carbs, 37g protein
Snack
1/4 cup quinoa
2 oz ground beef
1/3 cup spaghetti noodles
1/4 cup corn
1/4 cup carrots
----Total: 410 Kcal, 12g fat, 51g carbs, 25g protein
Need 999 Kcal, 35g fat, 118g carbs, 52g protein
1 Like
Dinner
1 cup cavatappi noodles (dry measure approx)
2 oz cheese
1 oz ground beef
1 cup milk
1 pack protein oatmeal
1 slice banana bread
----Total: 994 Kcal, 36g fat, 118g carbs, 51g protein
Days total: 2600 Kcal, 88g fat, 300g carbs, 159g protein
Almost a perfect match! The largest deviance was +1.7g fat above what ive set, and that’s fine because it doesn’t matter! I got the exact amount of carbs that I set. Well, 0.1g above, but, that doesn’t matter.
Anyways, I have my schedule ready for when its submitted for next school year.
AP Seminar
AP Biology
AP Physics II
AP Calculus AB
Hon. Local History
Piano I
Piano II (these are semester courses, so I plan on taking them back to back soI can learn efficiently. 12th grade I could do Piano III.
Oh, during strength class I did a bit of jump rope. Not a ton, but my ankle was okay with it. I felt it a bit, but, not much. Gonna let it rest a few days before I do it again.
Internet forums are so neat. There was nothing like it (to my knowledge) before the internet. The romans had “forums” but they were just people talking to eachother, I don’t think you could look up a specific conversation. It wasn’t on file like it is on the internet. Its so wonderful and useful.
1 Like
Final post of the day: So far, I’m not having trouble sticking to the cut. Of course, its the second day, but still. I’v’nt noticed any hunger really, it actually feels like I’m eating normally. I’m still eating about 500 Kcal less than when I was on the bulk. Id say maybe I’m eating 200-300 less than maintainence. If I lose weight too fast though, 1 lb a week for a few weeks, Il eat a little more then.
Time to shower and get to bed.
Wait a month before you make that evaluation. Your first few weeks are going to have wild fluctuations as you adjust to lower food/carbs and the impact on glycogen.
1 Like
Got it, yeah that makes sense.
February 3rd 2025
Today… not sure exactly what I will do. I might have time in the evening to workout, but, I don’t know. I don’t want to have to give up the FCA club again, so that’s not really an option. I suppose I have about 20-25 minutes to get a workout in right now, but, I don’t want to get all sweaty before school. Besides I have my stretches to do. Looks like the plan is to do it in the evening if possible. Id like to do it before dinner, but if its after than oh well. I would have to skip core then probably.
If I do 100 pushups Il probably make a video out of it for fun. Might be good for views.
Well Id better get moving. Ein und Zwanzig Minuten vor Mein Frühstück
1 Like
Didn’t finish logging yesterday. Well, days total:
2467 Kcal, 83g fat, 267g carbs, 171g protein
I was stuffed from eating so much. Soup is a great filler.
February 4th 2026
Today I think I will run the mile. Then If I feel like it I will probably do Squat endurance. Then my testing will be all done. I could choose to move it to Friday, but I don’t see the mile effecting it that much, given I rest enough. After Im done I will do some conditioning, a bit of jump rope, rowing, etc.
I need to make something for dad’s birthday on the 9th. I just don’t know what. Oh, I have an idea.
Time for stretches/mobility. Ich habe achtzehn Minuten vor Mein Frühstück.
1 Like
I ate pretty good today.
Days total: 2517 Kcal, 80g fat, 254g carbs, 198g protein.
More protein than I “should” have gotten, but I don’t care.
I ran the mile in strength. I didn’t go super hard, I jogged for most of it and then the last lap I did part in sprint. Well, I got 9:05 so… not good. I am like 10-15lbs heavier than when I did it last though too, so… not surprised that much. If I went a bit harder I could have gotten sub-9 easily.
I did squat endurance, though not super hard. Only did 135 x 25, I could have done more. I will do it on Friday.
I tried the weight sled for the first time. That’s something definitely. Wow. Doesn’t take a ton to make your legs turn to jello. 2 laps in the turf room and I had trouble going down the stairs. Were gonna be doing more of that in strength, apparently… well I have some gauge of where Im at atleast.
I goofed off a lot during strength, but I didn’t have much to do. Just talked with my friends a bit.
I did a nice amount of socialization today! Im really happy about that. I definitely find having a table group makes socialization much easier. In math, its just two by twos, and the kid who sits next to me isn’t very talkative, but I give him credit he’s very normal (not typical. Normal.) I normally talk a healthy amount During 4 of my classes and during homeroom. I would talk a bit more during English, but I don’t like how the one girl I sit with talks, and the other girl at my table is really quiet. I never even wanted to sit there, I only moved there because I thought we had to move to different tables for our units. No. I was the only person who got up and moved. Well that was September/October, oh well.
I think I’ve gotten used to the higher level classes, and now that I have electrical engineering… oh my goodness there’s nothing to do. I hope we are just currently doing a small thing and move to an actual project. The whole 60 minutes of working time during class we had to do an assignment that was either 2 or 3 questions, and we had to come up with 3 sketches of different ways to make a connector terminal. I got done in like 15 minutes and I had nothing to do for 45 minutes. So I made a möbius loop, and cut it into thirds, and cut the small loops of that into thirds. So I made three interconnected loops from one loop. If anyone knows anything about cutting möbius loops, they know what I’m talking about. I will have to study this sort of thing more. I have an idea for a thing I can do.
Anyways. Need to shower and get to bed. Tomorrow I will be doing plenty of homework. We have a stupid assembly, but due to circumstance things I don’t feel like typing out, I get to skip it and just do homework in class.
Feb 5 2026
I need togo to sleep earlier. Im tired this morning. 9-5 sleep isn’t enough for me some times. I need like 8 or 8:30 to 5:00.
Feeling the workout from yesterday. That’s always good.
Ein und Zwanzig Minuten vor Ich esse Mein Frühstück
1 Like
Breakfast:
2 eggs
1 English muffin
1/4 bell pepper
1 cup milk
1 pack protein oatmeal
----Total: 625 Kcal, 20g fat, 74g carbs, 38g protein
Lunch
1 sandwich turkey and cheese
some bell pepper
1 juice box
----Total: 526 Kcal, 18g fat, 54g carbs, 36g protein
Snack: Needed quick calories before I went to the college program, only had a few minutes
1 piece of whoopie pie
2 slim Jim’s
----Total: 286 Kcal, 17g fat, 27g carbs, 6g protein
Dinner
5 chicken drumsticks
1/2 cup rice a roni
1/4 cup green beans
1 1/4 cup grape juice
1 pack protein oatmeal
----Total: 1119 Kcal, 35g fat, 101g carbs, 98g protein
Days total: 2555 Kcal, 89g fat, 256g carbs, 178g protein
Could have paid a bit more attention, logging partway through my three plates of dinner, but oh well.
The moss came for my college thing. I looked at it under the microscope. Next time I go, I think we will work on plating the moss
Legs are sore from the sled yesterday. Definitely will be using that more often, I think.
Well. Not much else to do. Better get ready for a shower and go to bed.