Stupidly Simple Eating For Daniel Farray

Everything sits under these two.

Why the number came down. For six weeks you stayed on your 2,250 budget, trained four days a week and logged every day, and the scale stayed where it was. That is useful. It tells us 2,250 is about what your body burns, so eating it holds you exactly where you are. 1,850 is the number that moves it. It is a bigger step than we usually take, and that is deliberate: you have already shown you can execute.

Protein stays at 150. You have nailed it, and it is what protects the muscle you are building while the fat comes off.

Carbs and fat are yours to move around. No need to track them as targets. Hit protein, stay inside the budget.

1,850 is your daily average across the week. Here is how to land it without the weekend breaking it.

Weekdays bank the room, the weekend spends it. Your two drinks nights are normally Friday and Saturday. Every other day sits at 1,750 or under, which leaves those two nights 2,100 each with your drinks inside it. Same breakfast every day, weekend included.

No decisions before dinner. Breakfast is the same every day, and lunch comes off a list of three.

One protein snack before the gym, then dinner built the same way every night.

This is the one lever we have not pulled yet, and it is the biggest swing in your week. Nothing is banned. It just has a shape.

• Two drinks nights a week, normally Friday and Saturday.
• Three drinks max on those nights.
• Thursday is off.
• Gin with diet tonic, or soda and lime. About 100 calories a drink, against roughly double with regular tonic. A glass of wine is about 120, a beer 150 or more.
• Eat your protein dinner before the first drink, and a glass of water between each one.
• Log each drink as you pour it. It comes out of that night's 2,100 like anything else.

We will go through this properly on our call, including how it works around family and when you are away.

Same foods you already like, lighter versions. Each one is small. Together they are the gap between 2,250 and 1,850.

• Whole milk Greek yogurt to Fage 0%. Same protein, about half the calories.
• A tablespoon and a half of honey to one teaspoon.
• The egg bites to the Core Power and yogurt breakfast. About the same calories, two to three times the protein.
• Peanuts, pita chips and rice crisps to a Core Power, Oikos Pro or Barebells.
• Regular tonic to diet tonic.
• Fries and fried sides to one plain starch. Rice, a potato or corn tortillas.
• French bread with dinner: leave it out.

Same two numbers, same breakfast, same drinks plan. A kitchen at your son's place makes it easy.

• Travel day: a Core Power and a Barebells in your bag before you leave the house. Protein first, before you find food.
• First grocery run: Core Power or Fairlife shakes, Greek yogurt cups, a rotisserie chicken, microwave rice cups, bagged salad and fruit. That covers breakfast, the snack and a few dinners.
• Lunch out: the Chipotle bowl works anywhere. Everywhere else, use the eating out guide below.
• Eating out guide: supra-eating-out-guide.pages.dev. Lead with the protein and log a tablespoon of oil with any meal out.

The numbers only work if the log is complete. Weekends included.

• Log every meal as you eat it, breakfast on Saturday and Sunday too.
• Restaurant meals: add a tablespoon of oil to the entry to cover the cooking fat you cannot see.
• Favor MyFitnessPal entries with the green or blue tick.
• Weigh in every morning through Apple Health. We judge the weekly average, never one day.
• Every Sunday, measure your waist at the belly button and take your progress photos, then send your check-in.

What to expect: about half a pound a week. If you are adding muscle while the fat comes off, the tape will show it before the scale does.