Caloric Budget for Months of July 2025 to December 2025 (Drop between 160 lbs to 165 lbs):
| Maintenance Calories: |
Reduce: |
Net Calories: |
Min Protein: |
Max Carbs: |
Max Fat: |
Min Steps: |
# of Workout Days per Week: |
Min Hours of Sleep: |
Liters of Daily Water Intake: |
| 2,200 |
200 |
2,000 |
150 |
150 |
80 |
6,000 |
4 |
8 |
8 |
Update 07/31/25:
During the last two weeks, I have been stuck on around 171 lbs. I believe it is because I am either (1) underestimating my daily caloric intake, (2) my activity levels are too low or (3) I am gaining muscle. After measuring my waist, which is still at 36.25 inches, I have come to the conclusion that I am underestimating my caloric intake. Staring 8/1/2025, I am reducing maintenance calories from 2,200 to 2,000, and my weight loss calories from 2,000 to 1,800. I will give it another 2 weeks and go from there.
| Maintenance Calories: |
Reduce: |
Net Calories: |
Min Protein: |
Max Carbs: |
Max Fat: |
Min Steps: |
# of Workout Days per Week: |
Min Hours of Sleep: |
Liters of Daily Water Intake: |
| 2,000 |
200 |
1,800 |
150 |
150 |
80 |
6,000 |
4 |
8 |
8 |
Daily Progress Report:
Chest, Waist and Biceps Measured ONCE a week.
| Date: |
Beginning Weight: |
Calories: |
Protein: |
Carbs: |
Fat: |
Water: |
Steps: |
Minutes in Gym: |
Hours of Sleep: |
Chest Size: |
Waist Size: |
Biceps Size: |
| 2025-07-18 | 171.8 | 2,067 | 161 | 190 | 73 | 7 | 7,139 | 75 | 4 | 40 | 36.5 | 15 |
| 2025-07-19 | 169.6 | 1,849 | 165 | 129 | 81 | 7 | 7,635 | 72 | 7 | 40 | 36.5 | 15 |
| 2025-07-20 | 168.4 | 2,726 | 150 | 150 | 128 | 6 | 6,437 | 0 | 8 | 40 | 36.5 | 15 |
| 2025-07-21 | 171.8 | 1,941 | 171 | 135 | 76 | 8 | 6,026 | 65 | 8 | 40 | 36.5 | 15 |
| 2025-07-22 | 171.8 | 1,816 | 177 | 188 | 45 | 7 | 5,193 | 75 | 7 | 40 | 36.5 | 15 |
| 2025-07-23 | 171.2 | 1,919 | 192 | 95 | 90 | 8 | 2,667 | 0 | 7 | 40 | 36.5 | 15 |
| 2025-07-24 | 171 | 1,729 | 162 | 194 | 36 | 8 | 3,122 | 75 | 5 | 40 | 36.5 | 15 |
| 2025-07-25 | 171.6 | 1,617 | 163 | 117 | 55 | 8 | 2,825 | 65 | 7 | 40 | 36.5 | 15 |
| 2025-07-26 | 170.4 | 2,174 | 130 | 227 | 87 | 7 | 2,275 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-07-27 | 172.8 | 1,636 | 95 | 132 | 61 | 6 | 2,600 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-07-28 | 172.6 | 1,927 | 163 | 163 | 67 | 6 | 6,511 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-07-29 | 172.8 | 2,204 | 187 | 194 | 72 | 7 | 7,020 | 70 | 5 | 40.1 | 36.2 | 15 |
| 2025-07-30 | 171.6 | 2,038 | 176 | 195 | 64 | 8 | 3,764 | 70 | 6 | 40.1 | 36.2 | 15 |
| 2025-07-31 | 171.8 | 1,715 | 156 | 89 | 70 | 7 | 6,387 | 90 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-01 | 170 | 2,163 | 194 | 170 | 60 | 7 | 3,359 | 75 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-02 | 170 | 2,416 | 173 | 221 | 91 | 6 | 2,073 | 0 | 7 | 40.1 | 36.2 | 15 |
| 2025-08-03 | 172.8 | 2,005 | 161 | 203 | 68 | 7 | 1,716 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-04 | 170.4 | 2,362 | 186 | 191 | 78 | 8 | 3,228 | 90 | 4 | 40.1 | 36.2 | 15 |
| 2025-08-05 | 169.8 | 1,822 | 158 | 130 | 77 | 6 | 2,048 | 0 | 6 | 40.1 | 36.1 | 15 |
| 2025-08-06 | 169.8 | 2,048 | 170 | 159 | 71 | 6 | 4,713 | 75 | 2 | 40.1 | 36.2 | 15 |
| 2025-08-07 | 168.6 | 2,025 | 167 | 240 | 37 | 6 | 2,489 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-08 | 168.4 | 2,400 | 100 | 200 | 50 | 3 | 4,760 | 60 | 2 | 40.1 | 36.2 | 15 |
| 2025-08-09 | 169.8 | 2,075 | 171 | 131 | 75 | 5 | 3,716 | 60 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-10 | 171 | 2,624 | 155 | 348 | 123 | 3 | 1,059 | 0 | 6 | 40.1 | 36.2 | 15 |
| 2025-08-11 | 172.2 | 1,847 | 180 | 165 | 52 | 3 | 1,820 | 0 | 4 | 40.1 | 36.2 | 15 |
| 2025-10-11 | 167.4 | 1,905 | 210 | 179 | 57 | 6 | 2,318 | 120 | 5 | 40.1 | 35.2 | 15 |
| 2025-11-17 | 169.7 | 1,910 | 185 | 139 | 60 | 4 | 7,300 | 90 | 7 | 40.1 | 35.3 | 15 |
| 2025-11-18 | 168.8 | 1,716 | 178 | 150 | 50 | 6 | 7,154 | 90 | 7 | 1 | 1 | 1 |
| 2025-11-19 | 167.2 | 1,804 | 159 | 83 | 87 | 6 | 7,047 | 0 | 6 | 0 | 0 | 0 |
| 2025-11-20 | 165.4 | 1,762 | 196 | 131 | 52 | 6 | 7,121 | 90 | 6 | 0 | 0 | 0 |
| 2025-11-21 | 165.2 | 2,004 | 166 | 196 | 64 | 6 | 7,051 | 90 | 6 | 0 | 0 | 0 |
| 2025-11-23 | 167.6 | 1,871 | 209 | 153 | 55 | 3 | 4,332 | 0 | 7 | 0 | 0 | 0 |
| 2025-11-24 | 167.6 | 2,335 | 177 | 211 | 96 | 3 | 7,054 | 90 | 6 | 0 | 0 | 0 |
| 2026-02-12 | 169.4 | 2,052 | 159 | 255 | 23 | 600 | 2,997 | 90 | 6 | 40.1 | 35.3 | 15.2 |