Diet and Meal

UtopiaSoon said:

My Current Diet & Supplement Stack

Stats:

• Age: 27
• Weight: 105 kg
• Currently on: 300 mg/w Test E “sport TRT”
• Until 3 weeks ago, i was on: 600 mg/w Test E + 500 mg/w Primo E
• Goal: lose 10–15 kg of body fat by summer 2026 (mainly belly fat), while keeping muscle mass.

I have decent muscle size already, but I want to lean out more. I sometimes struggle with food discipline on weekends (Sat–Sun).

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Training Meals

Option 1 (Oats version):

• Pre-workout:
  • 30 g Whey protein → 113 kcal
  • 100 g Banana → 90 kcal
  • 60 g Oats → 227 kcal
    Total: 430 kcal
• Post-workout:
  • 50 g Oats → 227 kcal
  • 30 g Whey protein → 113 kcal
    Total: 340 kcal

Combined (Pre + Post): 770 kcal

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Option 2 (Semolina version – kcal roughly same):

• Pre-workout:
  • 330 ml Milk 0.5% → 108 kcal
  • 25 g Semolina → ~86 kcal
  • 30 g Whey protein → 113 kcal
    Total: ~307 kcal
• Post-workout:
  • 330 ml Milk 0.5% → 108 kcal
  • 25 g Semolina → ~86 kcal
  • 30 g Whey protein → 113 kcal
    Total: ~307 kcal

Combined (Pre + Post): ~614 kcal

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Main Meals

Lunch 1 (Chicken breast day):

• 600 g Creamed spinach → 312 kcal
• 7 ml Olive oil → 56 kcal
• 500 g Chicken breast → 690 kcal
• 600 g Potato → 462 kcal
  Total: 1,520 kcal

Lunch 2 (Ground chicken meat day):

• 400 g Ground chicken meat → 640 kcal
• 50 g Light ketchup (Felix) → 20 kcal
• 250 g Cottage cheese → 190 kcal
• 10 ml Olive oil → 81 kcal
• 500 g Potato → 385 kcal
• 600 g Creamed spinach → 312 kcal
  Total: 1,628 kcal

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Dinner:

• 500 g Skyr (fat-free) → ~275 kcal
• 400 g Seasonal fruit → ~240 kcal (average)
  Total: ~515 kcal

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Daily Totals (with oats pre/post):

• With Lunch 1 (chicken breast):
  770 + 1,520 + 515 = 2,805 kcal
• With Lunch 2 (ground chicken meat):
  770 + 1,628 + 515 = 2,913 kcal

(With semolina version instead of oats, calories drop by ~150 kcal daily.)

I rotate: one day chicken breast, the next day ground chicken meat.
For breakfast and dinner the meals stay the same every day.

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Supplements

• Acetylsalicylic Acid – 100 mg (1 tab) daily
• Citrus Bergamot Extract – 2 caps daily
• NAC (L-Cysteine 800 mg) – 1 cap daily
• A–Z Multivitamin – 2 caps daily
• Omega-3 (EPA 330 mg | DHA 220 mg | Vit E 3.35 mg) – 3 caps daily
• Creatine – 5 g daily
• Magnesium Chelate (Bisglycinate 100 mg per cap) – 3 caps daily
• Vitamin D3 + K2 (D3: 2000 IU | K2: 120 μg) – 2 caps daily

View attachment 1691
I also attached my training split (see picture above).

Right now while on TRT (300 mg/w Test E) I can’t push as hard as when I was on a full cycle, so I’m considering taking 1–2 rest days from the gym each week.

Muay Thai I still keep regular 2x per week.

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• On cycle again (Jan/Feb) I plan to run 600 mg/w Test E + 500 mg/w Primo E, still in a calorie deficit.
• Thinking about adding Retatrutide to help stay consistent in deficit.
• Weak point: weekends when i binge eating.

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What I’d like feedback on from you guys:

1. Do my macros & food choices look good for fat loss while keeping muscle?
2. Am I missing anything important nutritionally (fiber, fats, etc.)?
3. Any experience running Retatrutide with Test/Primo? Worth it for appetite control?
4. Should I drop calories lower already (2500–2600) or keep it around 2800–2900 since I’m 105 kg?
5. Any advice for staying consistent on weekends?
6. On the days, should I maybe add some light cardio (like walking or cycling) to keep activity up?

Any recommendations or tips you guys have will be very helpful – thank you!

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Donvitosharkone said:

Man… first of all, props for the way you’ve laid everything out. Most people throw random numbers and hope for magic, but you’ve got meals, calories, PED plan and supplements mapped out… I truly believe that’s how you actually make progress and stay healthy long term.

Macros & food:


2 800ish to 2 900 kcal at 105 kg is a good starting point for a slow cut… enough to drop fat but not nuke strength while you’re on 300 mg Test. Protein is solid around 240–260 g, carbs ~250–300 g keep training alive, fats ~55–65 g keep hormones stable. Between oats, spinach, fruit and potatoes your fiber’s already strong… digestion and satiety should hold up fine.

Supplements:
Omega-3 + bergamot for lipids, NAC for liver, D3/K2, magnesium, creatine, no brainer, all solid. Just make sure you’re getting electrolytes when Muay Thai gets sweaty… and a little psyllium or more veggies can help when the weekend hunger hits. If you’re using low-dose aspirin every day, keep an eye on bleeding risk and labs.


Retatrutide:


Worth trying if weekend appetite is killing discipline… it’s one of the stronger GLP-1/GIP tools. Just watch for nausea and slower digestion… start low and adjust. No real clash with Test/Primo.

Calories:

Stay at 2 800ish to 2 900 while weight is dropping ~0.5–1 % per week. If you stall for two weeks, trim 200–300 kcal (usually carbs/fats). No reason to crash to 2 500 now… save room to adjust later.

Training & cardio:

4 hard lifts + 2 Muay Thai + some easy walking or bike on rest days is perfect while you’re on “sport TRT.” Recovery will be better than trying to grind 6–7 lifts. Keep Muay Thai if joints are happy.

Cycle plan Jan/Feb:

600 Test + 500 Primo in a deficit works… Primo keeps you full and dry while cutting. Keep AI on standby but don’t smash E2 unless labs or symptoms say so. Get mid-cycle bloods (lipids, CBC, liver, kidney)… please do your best not to guess.

Weekends:

Plan food ahead… hit protein and fiber early, log before eating out, swap binges for controlled refeeds. Alcohol is usually the weekend killer… limit it if you can.

Biggest wins so far… structure and smart support. Biggest thing to tighten… weekend control and tracking: weigh every week, measure waist, take pics in the same light. That will tell you when to pull calories or add cardio instead of guessing.

Keep it steady and you’ll peel off the 10–15 kg fat without losing the size you’ve built.

Keep posting (WE NEED PICS!!)

Shark

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UtopiaSoon said:

Thanks for the solid breakdown man.


Since you mentioned 4 gym sessions + 2 Muay Thai + some cardio on rest days – how would you split those 4 lifting days? Which body parts would you put together, and when cutting would you keep volume higher or focus more on intensity?


Appreciate the feedback!

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