A live daily log of my comeback: food, calories, sleep, stress, and movement. I hit peak form once, lost control, and I’m earning it back with data — not theory.
A readable story for anyone trying to lose weight — and for professionals.
This week, on 3 recovery day(s), I cut back on active training and let my body recover. Average protein was 179g — goal is 150g. Average sleep was 6.5 hours. To keep fat loss from stalling when you're sick or tired, focus on recovery while protecting calorie balance and protein — don't abandon the diet entirely.
Meal-by-meal breakdown for 2026-10-21
| Meal | Description | Calories | Protein | Carbs | Sugar | Fat |
|---|---|---|---|---|---|---|
| Pre-workout | Rice cakes, Peanuts, Banana | 472 kcal | 11.4 g | 87.9 g | 5.8 g | 9 g |
| Breakfast | Omelet, Grapefruit, Black olives, Milk, Oats, Chia seeds, Protein powder, Banana | 1194 kcal | 80.9 g | 115.5 g | 37.6 g | 46.3 g |
| Lunch | Pasta, Boiled turkey, Ayran | 567 kcal | 44.6 g | 69.5 g | 8.7 g | 9.6 g |
| Snack | Americano, Protein Ocean bar | 190 kcal | 40.3 g | 3 g | 1.5 g | 1.5 g |
| Dinner | Plain bulgur pilaf, Chicken breast in tomato sauce, Ayran, Nectarine | 467 kcal | 47.6 g | 43.9 g | 16.9 g | 10.2 g |
| Total | 2890 kcal | 224.8 g | 319.8 g | 70.5 g | 76.6 g |