Oct 13 • Food/Nutrition
Set a Sane Deficit & Build a Week of Meals That Actually Fuels Training
Crash cuts torch motivation and muscle. Smart cuts protect performance, keep hunger sane, and still move the scale. Here’s a simple, evidence-based way to do it—plus a plug-and-play 7-day meal template.
1) Pick the right deficit (by rate, not a random calorie number)
- Aim to lose ~0.5–1.0% of bodyweight per week. Faster = greater risk of lean mass loss and performance drop. Track daily scale weight, take the weekly average, and adjust calories only if your weekly rate is off target. PubMed+1
2) Set macros that protect muscle and power training
- Protein: 1.6–2.2 g/kg/day, spread over 3–5 meals at roughly 0.4–0.55 g/kg per meal. This range reliably supports strength and lean mass; spreading protein boosts the anabolic response. PubMed+1
- Carbohydrate (scale to training load):
- Light/rest/technique: 3–5 g/kg/day
- Moderate (~1 h/day): 5–7 g/kg/day
- Heavy endurance or two-a-days: 7–10+ g/kg/dayCarbs are your main training fuel—adjust them up on hard days, down on easy days. PubMed+1
- Fat: Fill the remainder, keeping roughly 20–35% of calories (≈ 0.6–1.0 g/kg/day for most). Don’t push fats so low that hunger and hormones suffer. University of Utah Healthcare
Red flag to avoid: chronic under-fueling (low energy availability) raises injury, hormonal, bone, and immune risks. If cycles/libido/energy tank, increase intake and/or reduce load. British Journal of Sports Medicine+1
3) Time fuel around the work
- Pre-training (1–4 h): 1–4 g/kg carbs + a protein serving (e.g., ~0.3–0.4 g/kg). performancepartner.gatorade.com
- During (sessions >60–90 min): 30–60 g carbs per hour (up to 90 g/h for long, mixed-sugar fueling). PMC
- Post: Hit your next protein “slot” (~0.4 g/kg) and include carbs to replenish—especially after hard/long work. BioMed Central
4) Keep fiber and plants high
- Target ~14 g fiber per 1,000 kcal (usually 25–38 g/day for adults). It helps satiety, GI health, and diet adherence. University of Utah Healthcare+1
A Plug-and-Play 7-Day Plan (example for a 75 kg lifter with 4 gym days)
Choose your own foods—just hit the per-meal targets. Swap like-for-like (e.g., rice ↔ potatoes; salmon ↔ tofu). The example assumes protein ~1.8 g/kg = ~135 g/day and fat ~0.8 g/kg ≈ 60 g/day. Carbs scale by day type (see below).
Day types & daily carb targets
- REST / mobility: ~3–4 g/kg → 225–300 g carbs
- LIFT (60–75 min): ~4–5 g/kg → 300–375 g carbs
- LIFT + intervals / LONG (90+ min): ~5–7 g/kg → 375–525 g carbs PubMed
Protein distribution goal: ~0.4–0.45 g/kg per meal across 3–4 meals → 30–35 g protein each for 75 kg. BioMed Central
Meal builder (hit these targets each meal)
- Breakfast: 30–35 g protein + 60–100 g carbs (use the high end on hard days) + 10–15 g fat + fruit/veg
- Pre-training (if separate): 25–35 g protein + 60–100 g carbs, low fat
- Post-training / Lunch: 30–35 g protein + 80–120 g carbs, low-mod fat
- Dinner: 30–35 g protein + 50–90 g carbs + 20–25 g fat + veg
- Optional snack: to top up carbs/fiber as needed
Example week (foods are examples—swap freely)
Mon (LIFT):
- Oats + whey + berries + peanut butter
- Pre: rice cakes + turkey slices + banana
- Post/Lunch: chicken burrito bowl (rice/beans/corn/salsa)
- Dinner: salmon, potatoes, big salad, olive oil vinaigrette
Tue (REST):
- Greek yogurt, granola, kiwi
- Lunch: tuna-chickpea salad wrap + apple
- Snack: cottage cheese + pineapple
- Dinner: tofu stir-fry, mixed veg, jasmine rice (smaller portion than lift days)
Wed (LIFT+Intervals):
- Bagel + eggs/egg whites + fruit
- Pre: smoothie (milk or soy, whey, oats, banana, honey)
- Post/Lunch: lean beef, rice, roasted peppers, black beans
- Dinner: pasta with chicken and veg; side salad
Thu (REST/mobility):
- Overnight oats + chia + whey + berries
- Lunch: lentil-quinoa bowl, feta, cucumber, tomato
- Snack: hummus + whole-grain pita + carrots
- Dinner: shrimp tacos, slaw, avocado
Fri (LIFT):
- Muesli + milk, protein skyr, orange
- Pre: toast + jam + low-fat cheese
- Post/Lunch: turkey sandwich on whole grain, extra fruit
- Dinner: baked cod, couscous, broccoli, tahini-lemon sauce
Sat (LONG or LIFT+Intervals):
- French toast (egg whites) + maple + berries
- During long session: 30–60 g carbs per hr (chews/gels/drink) PMC
- Post/Lunch: big rice bowl with chicken or tofu, edamame, veg, soy-ginger
- Dinner: pizza night (thin crust) + side salad—fit into daily carbs/fats
Sun (REST):
- Omelet + potatoes + fruit
- Lunch: chicken Caesar salad wrap (light dressing)
- Snack: protein smoothie + oats + spinach
- Dinner: chili (extra beans) + brown rice
Grocery shortcuts (hit targets, not perfection)
- Protein anchors: chicken, turkey, eggs/whites, lean beef, fish, skyr/Greek yogurt, cottage cheese, tofu/tempeh, whey/soy isolates. (Aim 30–35 g/meal.) BioMed Central
- Carb bases: oats, rice, potatoes, pasta, whole-grain breads/wraps, beans, fruit; sports drink/chews for long sessions. PMC
- Fats & flavor: olive oil, avocado, nuts/seeds, tahini; keep saturated fat <10% of calories most days. University of Utah Healthcare
- Fiber boosters: berries, leafy greens, legumes, whole grains; hit 14 g/1,000 kcal. dietaryguidelines.gov
How to adjust week to week
- Weigh daily, compare 7-day averages.
- If losing faster than 1%/wk → add 100–200 kcal (mostly carbs around training). If slower than 0.5%/wk over 2–3 weeks → remove 100–200 kcal (mostly from carbs on rest days). PubMed
- Keep protein constant; flex carbs by day type; keep fats in range.
Sources & further reading
- Rate of loss & muscle retention: Helms et al., 2014 (JISSN). PubMed+1
- Protein total & distribution: Morton et al., 2018 (BJSM); Schoenfeld & Aragon, 2018 (JISSN). PubMed+1
- Carbohydrate needs by training load: ACSM/AND/DC Joint Position, 2016; ISSN position on nutrient timing/performance. PubMed+1
- Pre/during fueling: ACSM guidance (Jeukendrup, 2014; 30–60 g/h). PMC
- Fiber & general diet quality: Dietary Guidelines for Americans 2020–2025. University of Utah Healthcare+1
- Low energy availability / RED-S risks: IOC consensus update 2018; Melin et al., 2019. British Journal of Sports Medicine+1
Want me to customize the week for your exact bodyweight, schedule, and cuisine preferences? Drop your training split, and I’ll tailor the macros and meals.
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Set a Sane Deficit & Build a Week of Meals That Actually Fuels Training
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