Training LogPPL ×2 · Cut to 174

The latte is the cheapest 80 calories in the plan. Sugar-free syrup takes it from 200 to 120 and you'll barely notice. If you'd rather have the real thing, take it out of the flex block instead — just don't do both every day.

Fasting until lunch is fine. Skipping breakfast costs you nothing as long as the protein lands, and yours does — four feedings, three of them over 35g.

If you lift at lunch instead of after work, the yogurt bowl moves to late morning and lunch becomes the post-workout meal. Same food, shuffled.

The plan assumes sugar-free syrup: ~120 calories, 11g protein from the milk. Made with regular syrup it's about 200 — the extra 80 is pure syrup sugar. Either is fine; just log the one you actually ordered, and don't take the regular version and the full flex block on the same day.

If the shop will do it, an extra shot with nonfat plus your own protein powder at home turns the same drink into 25g of protein — the cheapest protein in your day.

Lunch protein — 8 oz ground beef · 8 oz chicken · 8 oz sirloin · 2 cans tuna. Any of them, same slot.

The yogurt bowl — 1.5 cups nonfat Greek yogurt · ⅓ cup granola · banana · 1 tbsp honey · berries. Swap granola for oats, or honey for maple; keep it around 85g of carbs. If a session feels flat, add granola rather than moving the meal.

If you're sick of yogurt — 2 cups rice + 5 oz chicken · 2 bagels with jam · cream of rice with honey and whey. Fast-digesting, low-fat, ~85–100g carbs is the whole requirement.

Dinner — steak, salmon, ground beef bowl, or chicken. Rotate so you don't get bored; the macros land within 80 calories of each other.

Traveling or stuck out — any restaurant: double protein, one starch, skip the appetizer. Chipotle double chicken bowl with rice is almost exactly the dinner slot.

• 4 lb protein for lunches — ground beef and chicken, cooked and portioned into 8 oz containers
• Yogurt, granola, honey, bananas, berries for the pre-workout bowls — nothing to cook
• 4 cups cooked rice and potatoes for dinners
• Two trays roasted vegetables, bagged salad, loaf of sourdough

Dinners get cooked fresh — that's the meal you'll actually want to enjoy.

• Track the first 2–3 weekends. Not forever — just long enough to learn what a real maintenance weekend looks like. A "2,700 calorie Saturday" with two restaurant meals and drinks is very often 3,500+, and on a deficit this small that erases the entire week. After you've calibrated, stop logging them.
• Drinks run ~100 kcal each, blunt muscle growth for about a day, and cost you sleep. Eat a protein-heavy meal before you go out.
• Don't schedule leg day the morning after a heavy night.
• Never compensate on Monday. Skipping meals to make up for a weekend is how this turns into a restrict-and-rebound cycle. Weekday target, every weekday, regardless.

• Protein — 3 lb ground beef (93/7), 4 lb chicken, 2 lb sirloin or flank, 1–2 lb salmon, whey
• Carbs — rice (a lot of it), potatoes, sourdough loaf, bananas
• Veg — peppers, onions, broccoli, bagged salad
• Flavor — salsa, teriyaki, chipotle, olive oil, lemons
• Coffee — beans, milk, caramel syrup if you're making it at home instead of buying it