75.0 → 73.0 kg by Sep 5

• Morning — 4 eggs or 200 g chicken · ~280 kcal
• Midday — 300 g yogurt + 100 g berries, or veg soup + yogurt · ~280 kcal
• Feast (evening → bed) — 250 g chicken or livers + peas, then 500 g yogurt blended with 300 g frozen berries + stevia, 25 g nuts weighed · ~1 000 kcal

Same food daily is the point — no decisions, no slips. Still hungry at night: more berries. Only water, coffee, tea.

Weigh raw, before cooking. Green veg: eyeball freely.

Week 1 drops fast (water). Real pace from week 2: ~0.5 kg/week. Checkpoints: Sat Aug 22 ≤ 74.2 · Sat Aug 29 ≤ 73.6 · Sat Sep 5 ≤ 73.0. Above target → cut nuts, then steps to 8k.

• Lift heavy 3–4×/wk — keeps the loss fat, not muscle
• 5k steps daily — a third of the deficit
• Sauna 3×/wk fine — burns ~nothing; rehydrate, ignore evening scale
• Mango paused until Sep 5; berries only
• Weigh daily (morning, after toilet), judge weekly

• Sep 4 — normal water & salt, extra berries/carbs in the feast
• Sep 5 — 20-min pump (push-ups, curls, raises) before showtime

Veins: ~15% forearms · ~13–14% bicep pumped (you, Sep 5) · ~11–12% bicep at rest · <10% abs. Keep going after Sep 5 → 12% by mid-Oct.

~35 eggs · ~3 kg chicken · ~4 kg yogurt · ~3.5 kg frozen berries per week. Chicken and yogurt run out first — reorder every week.