So many may not know that but in UK ( everywhere in the world ) they have “reasonable accuracy” policy related to food labeling. Food can be ±20% off the label balance. What doest it mean ? That on the 2000cal diet 2,000 kcal target in reality is anywhere between 1,600 to 2,400 kcal That’s a 400-calorie swing in either direction without the person doing anything “wrong.”Over a week, that becomes a potential difference of 2,800 to 5,600 kcal, which is roughly 0.4–0.8 kg of body fat difference in energy terms. How to deal with it . If you are gaining or loosing weight is not biggie there is swing on the scale - lifts are getting stronger is a win. Moment it stops. I would stick to same products same brands week on week and just adjust down or up the portion. 10% reduction of the size of the plate. Calorie counter may say you running on less that you want to but is just a guidance number.

https://www.youtube.com/shorts/aB_dxWv2xcw

Bodybuilding diets look extreme, but the logic is simple. Protein gives your body the raw material to build muscle. Carbs give your muscles the fuel to train harder, push more volume, and activate the growth signals. Fat matters for health, but once you hit the minimum your body needs, extra fat doesn’t help you grow — it just steals calories from carbs and protein. High protein = more muscle building. High carbs = better performance and recovery. Lower fat = more room for the stuff that actually drives hypertrophy. That’s why the classic “high-protein, high-carb, lower-fat” setup keeps winning. It gives your body exactly what it needs to grow, nothing wasted. - Weight Loss: This goal emphasizes a high protein, low carb, and low fat diet, with a macro split of 35-50% protein, 25-45% carbs, and 20-35% fat.  - Maintenance: This goal focuses on moderate intake of all three macronutrients, with a macro split of 25-40% protein, 35-55% carbs, and 25-40% fat.  - Muscle Gain: This goal prioritizes high protein and high carbs while keeping fat low, with a macro split of 35% protein, 45% carbs, and 20% fat.  WEIGHT LOSSHigh protein, low carb, low fat (35–50% P / 25–45% C / 20–35% F) 100 kg male @ 2,500 kcal• Protein 40% → 1,000 kcal → 250g protein• Carbs 35% → 875 kcal → 219g carbs• Fat 25% → 625 kcal → 69g fat

Most people crash on Wednesdays because they’re running on autopilot. Same thoughts, same habits, same stress. Then they wonder why the weekend hits and everything falls apart — food, training, sleep, mood. Ask yourself right now: How am I actually doing? Not the pretend version. The real one. What’s working this week? Training? Food? Sleep? Even one small win counts. What’s slipping? And can I course-correct it today, not “next Monday”?