Beyond the ordinary

Never Too Young To Do Something Great

Diet For The First Two Weeks

 

Overview

Reducing body fat from 11% to 6% requires a structured nutrition plan focused on maintaining lean muscle mass while creating a consistent calorie deficit. The process typically takes 8–12 weeks, depending on metabolism, training intensity, and adherence.

Caloric Intake

  1. Determine Maintenance Calories:
    Multiply body weight (in pounds) by 14–16 to estimate maintenance calories.
    Example: 180 lbs × 15 = 2700 kcal/day (maintenance).
  2. Set Caloric Deficit:
    Reduce intake by 15–20%.
    Example: 2700 × 0.8 = 2160 kcal/day (target).
  3. Adjust Weekly:
    Reassess every 2–3 weeks. If fat loss stalls, reduce by another 100–150 kcal/day.

Supplements (Optional)

  • Whey or plant protein: To meet protein goals
  • Creatine monohydrate: 3–5 g daily for muscle retention
  • Fish oil: 2–3 g daily for healthy fats
  • Multivitamin: To cover micronutrient gaps
  • Caffeine or green tea extract: For mild metabolic boost

Macronutrient Breakdown

  • Protein: 1.0–1.2 g per pound of body weight (to preserve muscle).
    Example: 180 lbs → 180–216 g protein.
  • Fats: 20–25% of total calories.
    Example: 2160 kcal × 0.25 = 540 kcal → 60 g fat  (9 kcal in 1g fat).
  • Carbohydrates: Remaining calories after protein and fat.
    Example: 2160 – (864 from protein + 540 from fat) = 756 kcal → 189 g carbs.



Refeed and Cheat Strategy

  • Refeed Days: Every 10–14 days, increase carbs by 30–50% to restore glycogen and support metabolism.
  • Avoid Cheat Meals: Keep refeeds clean (rice, oats, potatoes, fruit).

Meal Timing and Structure

 

Meal Frequency: 4–6 meals per day to maintain energy and control hunger.

Sample Daily Layout:

  • Meal 1 (Breakfast): Egg whites, oats, berries
  • Meal 2 (Snack): Protein shake, almonds
  • Meal 3 (Lunch): Grilled chicken, quinoa, broccoli
  • Meal 4 (Snack): Greek yogurt, apple
  • Meal 5 (Dinner): Salmon, sweet potato, asparagus
  • Meal 6 (Optional): Casein protein or cottage cheese before bed

Key Tips

  • Track all meals using a calorie-tracking app.
  • Prioritize whole, nutrient-dense foods.
  • Avoid drastic calorie cuts to prevent muscle loss.
  • Combine with resistance training and moderate cardio (3–5 sessions per week).
  • Sleep 7–9 hours per night for optimal recovery and hormone balance.

Hydration

  • Minimum 3–4 liters of water daily
  • Limit sugary drinks and alcohol
  • Include electrolytes if training intensely or sweating heavily

Expected Progress

  • Average fat loss: 0.5–1% body fat per week
  • Duration: 6–10 weeks depending on consistency and metabolism
  • Goal: Maintain strength and muscle while gradually revealing definition

Maintenance Transition

Once 6% body fat is achieved:

Gradually increase calories by 100–150 kcal per week. Monitor body composition to prevent rapid fat regain.

Maintain high protein intake and consistent training.