Fuel The Next Phase For Bill
Everything from our 19 October call, in one place. The cut did its job. Now we eat to train, hold the waist and keep building.
The Phase
No bulk and no cut. Clean food, trained fed, waist in check.
33 inches is your lowest ever. The tape, once a month with your Sunday pictures, tells us more than the scale ever did. Keep weighing in, it just doesn't get a vote on its own any more.
The Numbers Already set in your app
2,000 calories. Protein at 150g or more. The extra is carbs, and it goes around your training.
- Calories up, protein stays put. The 200 extra is carbs, not more protein. You usually land above 150g, and that's fine.
- Carbs are a training tool. Put them before and after your sessions, where they get used: sweet potato, rice, oats, fruit, honey, your muffin.
- Hungry is good news. On this much training, wanting more food means the metabolism is buzzing. Answer it with food, not another coffee.
- You're close already. Most days since the change have landed around 1,700 to 1,850. The layout below closes that gap.
Your Morning Built around the 4:30 start
Train the way that suits you. The change is what happens after.
It starts your recovery while you walk, so breakfast isn't the first food in after a hard session. If it doesn't sit right before the walk, have it the second you're back in.
Through The Day
Same habits that got you here, with a little more on the plate.
- Lunch and dinner: a protein, a carb and some veg. Then your 500 to 1,000 steps straight after.
- The mid-afternoon dip: Greek yogurt, berries and a little honey, rather than more coffee.
- 12,000 steps a day stays. The bike rides come on top.
- Eating out: protein-led main, carb on the side, same as the reunion run-in.
Sample Days
Two days built from food you already log. Templates, not rules. Swap foods freely as long as the totals stay close.
Training Day Monday, Tuesday, Wednesday, Friday
~2,000 kcal~180g protein
One scoop of your vanilla whey in water.
Your egg, half a cup of egg whites, two turkey sausage and a light multigrain muffin with salsa. New: a banana, or half a cup of oats with blueberries and honey.
A big sweet potato with 5 oz of 93% lean ground beef, peppers and onions, and a drizzle of honey.
A cup of Oikos Triple Zero with a cup of blueberries and a spoon of honey.
6 oz chicken breast or shrimp, a cup of cilantro lime jasmine rice, green beans or broccoli.
A quarter of your pumpkin protein baked oatmeal.
Rest Day Thursday, Saturday, Sunday. Same calories, easier shape
~1,950 kcal~165g protein
Your pumpkin pancakes with blueberries and a drizzle of honey.
A big bowl of your homemade chili with the cucumber, tomato and chickpea salad.
Oikos Triple Zero with half a scoop of whey and blueberries.
A double serving of steamed shrimp, a cup of cilantro lime jasmine rice and broccoli.
Crunchy roasted edamame, or a quarter of the pumpkin baked oatmeal.
Your Gym Total One number for strength
Three lifts you like and that are safe for you, added up. That total is what we chase.
- How it counts: your best set of 6 to 8 clean reps on each lift.
- This Friday: after your three sets on the seated cable row, add one heavier set of 6. That's your third number.
- We re-test every month, the same week as the tape.
- Your input: if one of these three doesn't feel right, tell me and we'll swap it.
The Ride 100 miles on the gravel bike
32 miles on your fourth ride. 100 is well within reach.
- Pick the trail. Part road, part off-road, a few hills, somewhere you'd genuinely enjoy.
- Send it over and we'll set a time to aim at and build bike sessions around it.
- Check the wind first. Ride out into it, so it's behind you on the way home.