Operational Cut Protocol - Week of Feb 16

Shawn McCalla | 5'9" | 176.0 lbs | Target: 13-14% by Mar 6

Daily Targets

Day Type Calories Protein Carbs Fat
Gym Day 1,680 180g 150g 40g
Rest Day 1,570 180g 100g 50g
Variance +/- 5% max

Daily: Protein + 5g creatine (in totals)

Monday (Gym) - PASS

Slot Meal Cal P C F
M1 1 cup egg whites + 1 whole egg + Granny Smith apple 293 33 27 5
M2 Marine Corps Mash (Small) 330 34 25 10
M3 Lean Lemon Turkey (Small) 330 32 29 9
M4 Taco Bowl (Small) 330 32 27 10
M5 Chicken breast 5oz + sweet potato 150g + brussels 150g 425 49 42 5.5
Total 1,708 180 150 39.5

Tuesday (Gym) - PASS

Slot Meal Cal P C F
M1 1 cup egg whites + 1 whole egg + Granny Smith apple 293 33 27 5
M2 Marine Corps Mash (Small) 330 34 25 10
M3 Bison Shepherds Pie (Small) 330 36 25 10
M4 Moroccan Chicken (Small) + 1 tsp EVOO 340 36 25 10.5
M5 Chicken breast 5oz + sweet potato 150g + brussels 150g 425 49 42 5.5
Total 1,718 188 144 41

Wednesday-Saturday (Gym) - See full plan

Additional gym day plans follow the same structure with varied meal prep options.

Sunday (Rest) - DEFICIT

Structural rest day deficit accepted - weekly averages absorb it.

Weekly Summary

Metric Value
Weekly Calories 11,749
Weekly Protein 1,264g
Weekly Carbs 996g
Weekly Fat 286g
Avg Cal/Day 1,678
Avg Protein/Day 180.6g

Operational Notes

  • 6 days/week training resumes this week. Sunday only rest day.
  • No alcohol through March 6. No peanut butter in house. No diuretics.
  • March 6 target: 13-14% body fat. Current pace: 1.63 lbs/week. DO NOT ESCALATE.
  • Protocol is LOCKED. No modifications until post-March 6 review.