Protocol
Cut · 2,100 kcal
You have above-athletic muscle (~57 kg) hidden under fat. Your job is to cut to ~82-85 kg without losing it. High protein + heavy lifting + deficit = the formula.
Daily targets
Hit these every day. The protein floor is the single most important number.
| Calories | 2,100 kcal |
| Protein priority | 170 g |
| Carbs | 180-220 g |
| Fat | 55-70 g |
| Fiber | 30-40 g |
| Water | 3+ liters |
EAT — High protein
Build the day around these. Hit your 170g protein.
- サラダチキン (Salad Chicken) — 95-115 cal, 17-24g protein. Best ratio at konbini.
- ゆで卵 (Boiled eggs, 2-pack) — 140 cal, 12g protein.
- Oikos yogurt (any flavor) — 95-120 cal, 11-13g protein.
- ザバス Milk Protein (blue carton) — 150 cal, 15g protein.
- Whey shake — 1 scoop in 350ml water = 120 cal, 25g protein. Post-workout.
- Salmon, mackerel (鮭, 鯖) — grilled or konbini packs. Lean + omega-3.
- Chicken breast — at home, grilled or oven-baked. The staple.
- Whole eggs — 4 whole + 2 whites = great breakfast (~30g protein).
EAT — Smart carbs (around training)
Time these around your workout window.
- Banana — 100 cal. Pre-workout fuel (30-45 min before).
- Onigiri (鮭, ツナマヨ, 昆布) — 180-220 cal. Post-workout or lunch.
- Cold soba (冷やし蕎麦) — 350-400 cal. Best noodle choice; tororo soba is even better.
- White rice (1 cup) — 240 cal. Around training only.
- Sweet potato — slow carb, fills you up.
EAT — Vegetables + healthy fats
Volume eating. Hits fiber + satiety + micronutrients.
- Mixed salad with sesame/wafu dressing — basically free calories.
- Steamed broccoli, spinach, edamame — fiber + protein.
- Grated yam (山かけ / tororo) — digestive enzymes, low cal.
- Avocado (1/2) — healthy fats, ~120 cal.
- Almonds (10-15 nuts) — late-night snack, ~80-100 cal.
- Olive oil — for salads. 1 tbsp = 120 cal.
AVOID
These foods sabotage the cut. Don't keep them in arm's reach.
- Alcohol — slows fat loss 30-50%. Zero during cut. Beer is also the worst trigger for gout flares.
- Sugar drinks, juice, sweetened coffee — empty calories, blood-sugar spikes, fructose raises uric acid.
- Fried food — kara-age, korokke, tempura, tonkatsu. 2-3x the calories of grilled.
- Sweet bread / pastries — ANパン, クリームパン, donuts. Sugar + refined flour.
- Instant ramen — sodium bomb, low protein, addictive.
- Daily sweets — manju, dorayaki, mochi. Once a week max, not daily.
- "Healthy" granola / cereal — most are sugar-bombs. Read labels.
- Mayonnaise-heavy konbini items — egg salad, potato salad sandwiches.
- Late-night carbs — anything dense within 2hr of sleep.
Gout watch list
High-purine foods that can trigger flares. Keep these limited or avoid.
- Tuna (マグロ, ツナマヨ) — high purine. Always pick salmon (鮭) onigiri instead.
- Sardines, anchovies (イワシ, アンチョビ) — extremely high purine. Avoid.
- Mackerel (鯖) in big quantities — moderate-high. Once a week max.
- Red meat (beef, lamb, pork) — high purine. Limit to 1-2x/week, small portions.
- Organ meats (liver, motsu, モツ) — avoid entirely.
- Beer — worst alcohol for gout. Already off the list.
- Game meat, sausages — avoid.
Safe high-protein options: chicken, salmon, eggs, dairy (Oikos), whey protein. All low or moderate purine.
Helpful: 3+ liters water/day (flushes uric acid), tart cherry juice 2-3x/week if available, 500mg vitamin C daily, black coffee (protective).
If you feel a tinge in big toe/ankle/knee: stop heavy lifting that day, drink extra water, see a doctor before it escalates.
Restaurant survival
When you have to eat out. Order these.
- Oyakodon — ~750 cal. Order plain, ask for extra egg (玉子追加).
- Grilled fish set (焼き魚定食) — 600-700 cal. Salmon/saba/aji.
- Yakitori (鶏) — sticks of pure protein. No sauce (タレ → 塩).
- Soba/udon with chicken (鶏南蛮) — 500-600 cal.
- Steak + salad (no fries) — anywhere. Sub fries for veg.
Training day order
- Morning: Oikos + black coffee.
- 30-45 min before gym: 1 banana OR 1 onigiri (small carb hit).
- Workout — water only.
- 30 min cardio AFTER lifting (12-3-30).
- Within 30-45 min after workout: whey shake (1 scoop, 350ml water) + 5g creatine mixed in.
- 60-90 min later: real lunch — soba + 2× salad chicken + Oikos plain.
- Dinner: oyakodon or lean protein + rice + vegetables.