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Daily target

Trainer-guide target: 2,100 kcal/day (deficit ~700 vs TDEE ~2,800). Floor 2,000 — never go lower (gout-flare risk).

Sat 9 REST · 2026.05.09

Calories / 2,100 kcal

0 kcal

— to go

Protein PRIORITY / 170 g

0 g

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FLOOR

CEIL

Protein Carb Veg Fat Dairy Drink

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Today

Pull A

Back width · 7 exercises · ~75 min

This week

3 / 6

Sessions

3

Day streak

93.5 kg

Bodyweight

Recent

Strength reclaim Target: week 12 (uni level)

All programs 5-day Push/Pull/Legs cycle

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.

Session

Lower A

Upper A

Chest + back width

8 exercises

26 sets

75min duration

— last done

The work Tap a row to preview the form video

In progress

Lower A

3 of 6 exercises done

REST 02:30

Exercise 1 of 7

Lat Pulldown

Wide grip · 4 sets · rest 2:30

# Target Logged Status

SET 1 OF 4

Last: —

kg

×

reps

kg ± 2.5

reps ± 1

Set 1 of 4

02:30

Up next

Lat Pulldown

Set 2 · target 52.5 × 9

Set the treadmill to

12%

Incline

4.8 km/h

Speed

Hands off the rails. Walk like you mean it. Should feel moderate — you can talk in short sentences but can't sing.

Walk for

15:00

Done.

Pull A · 00:00

Time—

Sets completed24

Streak—

Next session—

Personal records

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0 day streak

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Pull A

Cut · 2,100 kcal

Daily targets

EAT — High protein

EAT — Smart carbs (around training)

EAT — Vegetables + healthy fats

AVOID

Gout watch list

Restaurant survival

Training day order

Lower A

Upper A

Lower A

Done.

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