Nutrition | Notion

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Aim to lose 0.5–1% of body weight per week. Faster than that and you start losing muscle.

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Daily targets (58 kg)

Target	Amount	Notes
Calories	1,700–1,900 kcal	Maintenance minus 400–600
Protein	115–140 g	Never below 95 g (1.6 g per kg)
Fat	35–50 g	Don't go lower; hormones need it
Carbs	190–220 g	Most of them before and after training
Water	2–2.6 L	More on hot or long days

Protein

Missing protein once is fine; missing it most days means muscle loss, slower recovery and more hunger. Get 25–40 g at every meal.

Food	Protein
3 eggs	~18 g
150 g chicken breast	~45 g
150 g lean beef	~40 g
200 g cottage cheese (tvorog)	~30–35 g
200 g Greek yogurt or suzma	~20 g
1 can of tuna	~25 g
300 ml kefir	~10 g
1 scoop whey	~25 g

Example day (~125 g)

Breakfast: 3 eggs + tvorog, 35 g
Lunch: chicken + rice, 45 g
After training: whey shake, 25 g
Dinner: beef or fish, 25 g

Rules

Adjust every 2 weeks: if your weekly average weight hasn't moved, cut 150–200 kcal or add 10 min of incline walking.
Around training: 30–50 g protein + 60–100 g carbs 1.5–2 h before; another meal within 2 h after.
Refeed: from week 5, once a week raise carbs to maintenance for one day (Wednesday or Saturday).
Supplements: creatine 3–5 g daily, whey if needed, caffeine before training (not after 2 pm), vitamin D in winter.

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Reality check on 8%: it's a stage-lean level, achievable but hard to hold. Expect lower energy and mood near the bottom. Once there, raise calories slowly to maintenance and hold around 9–11%.

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