How I Get 200g of Protein With Only 1600 Calories | Week 12 Pull Day

Описание: How I Get 200g of Protein with Only 1600 Calories

Week 12 of my 20-week winter cut. Documenting a full day of eating while hitting heavy pull day in the basement gym. Currently sitting around 190lbs, targeting 2lbs/week of weight loss with an aggressive deficit.

My simple rule: 10g of protein per 100 calories. Today I hit 201g protein at just 1597 calories.

TIMESTAMPS
0:00 - Intro
0:11 - Week 12 check-in
1:10 - Full day of eating preview
1:40 - Breakfast: Coffee + protein + creatine
2:32 - The truth about "breakfast being the most important meal"
4:06 - Second breakfast: Egg whites (36g protein, 183 cal)
4:57 - Deadlift working sets (295lb → 305lb)
7:57 - Weighted pull-ups
8:28 - Lunch: High protein ramen + chicken + Greek yogurt
10:13 - Bent over barbell rows
11:24 - Afternoon snack hack: Pickles + gum
12:27 - Dumbbell pullovers
13:00 - Dinner: Venison chili + salad + yogurt
14:02 - Final meal: Cottage cheese with fruit
14:20 - Daily totals: 201g protein, 1597 calories
14:46 - The 10g protein per 100 cal rule
16:12 - Today's full workout breakdown
16:38 - The gum hack for cutting
18:43 - Why deloads work (PRs after diet break)
19:50 - Current stats: 190lbs, ~18-19% body fat

TODAY'S WORKOUT (Heavy Pull)

Deadlifts: 295lb x 6, 305lb x 4, 305lb x 4
Weighted Pull-ups: +10lbs
Bent Over Barbell Rows: 135lb
Dumbbell Pullovers: 55lb
EZ Bar Curls

#cut #highprotein #whatieatinaday #pulldayworkout #naturallifting