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: |
|---|---|---|---|---|---|---|---|---|---|---|---|---|
| No food items found | ||||||||||||