1‑Month Recomp Cut — Mobile Worksheet

Built for: 77 kg, ~175 cm male, night training (9–11 PM), sleep ~1 AM–8 AM. Use this daily Protein-first Oil-controlled

Daily targets (lock for 14 days)

Workout day (5×/week)

Calories

2300 kcal

Protein

160 g

Carbs

280 g

Fat

60 g

Fiber

35 g

Steps

8k–12k

Water

3.2–4.0 L

Electrolytes

Na 2–3 g, K 3.5–4.7 g

Carb timing: keep most carbs pre/post workout. Measure oil (1 tsp ≈ 45 kcal).

Rest day (2×/week)

Calories

2100 kcal

Protein

160 g

Carbs

185 g

Fat

70 g

Fiber

35 g

Steps

8k–12k

Water

3.2–4.0 L

Electrolytes

Na 2–3 g, K 3.5–4.7 g

Rest-day swap: reduce rice by ½ cup cooked or reduce 1 chapati; replace with veg + protein.

Daily completion checklist (tick)

Meal timing template (fill what you ate)

Time	Meal	Planned (write option)
9:00–10:00 AM	Breakfast	Eg: 3 eggs + 250 ml whites OR whey + idly + sambar
12:00–1:00 PM	Snack	Eg: whey OR tofu 200 g OR curd + whites
2:30–4:00 PM	Lunch	Eg: rice + sambar + tofu OR chapati + low-fat paneer
6:30–7:30 PM	Evening snack	Eg: whey + banana OR paneer 150 g
8:00–8:30 PM	Pre-workout	Eg: whites + chapati OR whey + idly
11:15 PM–12:00 AM	Post-workout dinner	Eg: whey + whites OR tofu/paneer + light carbs

Tip: if adherence is hard, only track 4 things: calories, protein, steps, sleep.

Weekly check-in (10 minutes, once/week)

Measurements

7-day average weight recorded Waist measured (navel, relaxed) Progress photos (front/side/back) Strength log reviewed (top sets)

Adjustments (only if needed)

If 14-day avg + waist stalled: -150 to -200 kcal/day OR +2k steps/day If strength/sleep crash: +100–200 kcal/day and reduce hard cardio Keep cardio mostly Zone 2 (protect muscle)

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