18/04/2026
Happy meal prep day!
From tomorrow, I’ll be transitioning from a maintenance phase into a structured 6-week calorie deficit. One of the biggest lessons I’ve learned is that success during these phases comes down to preparation and consistency. Planning meals in advance, weighing and measuring portions, and staying organised removes guesswork and keeps ex*****on precise.
This is a short, intentional phase. After the 6 weeks, I’ll return to maintenance, gradually increasing calories while tracking for a brief period to re-establish my baseline. Once I have a clear understanding of my new maintenance intake, I’ll move away from tracking again.
Here’s a snapshot of this week’s first round of prep:
Breakfast (5 servings):
Egg-based breakfast cups made with 1 whole egg, 1/3 cup egg whites, onion, mushroom, capsicum, and spinach
Calories: 135 | Protein: 16g | Carbs: 5–6g | Fats: 5g
Paired with a protein coffee providing an additional 30g of protein
Lunch (3 servings):
120g chicken mince with 1/2 tbsp tamari, 40g broccoli, and 110g baked kumara cooked in 1 tsp extra virgin olive oil
Calories: 300 | Protein: 26g | Carbs: 25g | Fats: 11g
Snacks will be balanced to include protein, carbohydrates, and fats to support energy and recovery.
Daily targets:
Protein: 150g | Carbohydrates: 139g | Fats: 55g | Total Calories: 1652
A well-executed deficit should be purposeful and time-bound. The goal is to reduce body fat while maintaining lean muscle mass and supporting metabolic health. It’s not about staying in a deficit long-term, but about entering with intention, executing with discipline, and exiting strategically.
Consistency over perfection. Short-term focus, long-term results.
