8-Week Cut

Started Jul 6 · Target Aug 31, 2026 · 72kg → ~68kg @ 5'8"
1
Day of 56
55
Days left
8
Weeks left
The anchor: dinner by 7:45 → lift 8–9 → shake at 9 → kitchen closed 10 → bed by 1. Sleep is the lever that moves recovery (20–80% swings) and how lean/young you look.

Starting Metrics

Bodyweight
72 kg
baseline · Jul 6
Protein / day
~135 g
2 shakes + meals
Daily budget
~1650 kcal
~450 deficit
DB bench PR
50 kg
2×25kg · baseline

WHOOP — Live

Recovery
–
connect WHOOP
HRV
–
ms
Resting HR
–
bpm
Last sleep
–
hrs asleep

Daily Log

Jul 8Wednesday
Rest day
💤Recovery36% · HRV 43ms · RHR 67 — low; rest day well-timed
😴Sleep6.5 hrs (target 7+; bed by 1 AM tonight)
🚶ActivityLate-night walk logged (11:27 PM)
🥗LunchBOWLD bowl (tofu steak, brown rice, greens, beans, hummus, corn, edamame, dressing) + Premier shake · 875 kcal, 65g protein
🍽️DinnerPremier shake + Clif Builder's Bar + protein chips · 580 kcal, 62g protein
📊Day total1,455 kcal, 127g protein — 195 under budget, 18g under protein target
🏋️GymPush tonight 8–9 — chest cont. + shoulders/triceps. Recovery 36%: work, don't max.
Jul 7Tuesday
Lifted
🏋️GymWeightlifting session, ~7:40 PM (via WHOOP) — back on track after Monday's miss
🥗MealsNot logged (photo tracking went live Jul 8)
Jul 6Monday
Gym skipped
🏋️GymMissed — Upper A pushed. One miss in 8 weeks is nothing; plan has margin.
🥗LunchShawarma Plus falafel wrap + Premier shake
🍽️DinnerVedika Foods — paneer sabzi, roti, dal & rice + Premier shake (carb-heavy, one starch next time)
💊MedsFinasteride · minoxidil ×2 · vitamin C
😴SleepTarget: lights out by 1 AM