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 target
145 g
daily
Calorie budget
1650 kcal
daily · ~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 9Thursday
Pull day
🏋️GymUpper B — Pull, 8–9 PM
loading today's food…
Jul 8Wednesday
Lifted
🏋️GymPush — chest cont. + shoulders/triceps, 8–9 PM (Upper Body Hyper 50). Recovery 36% going in.
Incline DB press 10@36.3 · 12@40.8 · 12@45.4kg — ahead of the 40kg target
Machine chest fly 10@41 · 10@45.4 · 6@54.4kg
Seated DB OHP 10@22.6 · 7@31.8 · 7@31.8kg — on target
Lateral raise 10@15.9 · 10@15.9 · 7@15.9kg — weight on point, reps dipped near failure
Rope triceps ext. 11@6.7kg ×3 + DB standing triceps ext. 11@14.7 · 11@16 · 11@16kg (added)
+ 5 min incline walk
😴SleepBed ~3 AM — two hours past target; directly explains the low recovery. Priority fix tonight.
loading…
Jul 7Tuesday
Lifted
🏋️GymWeightlifting session ~7:40 PM (via WHOOP) — back on track after Monday's miss
loading…
Jul 6Monday
Gym skipped
🏋️GymMissed — Upper A pushed. One miss in 8 weeks is nothing; plan has margin.
💊MedsFinasteride · minoxidil ×2 · vitamin C
loading…