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88 → 80 Programme
Cycle 1
14-day cycle · repeating
Day 1Monday
Energy
0/ 2200 kcal
Protein
0/ 175 g
Meals — tick as eaten
Day log
Weight trend
Log a weight on the Today tab and the trend appears here.
Where you're at
Now
—
Lost
—
To go
—
Reading it
Down 0.5–0.6 kg a week with lifts holding is exactly right. Weight falling but lifts dropping means the deficit is too deep — add 200 kcal. Flat for two honest weeks means it's time to recalibrate.
Log
Date
Day
Steps
kg
Waist
Lifts
Nothing logged yet.
Recalibration
A lighter body burns less. Update your targets at each step or you'll stall around week seven and think the plan failed.
Weight
Training day
Rest day
Weekly avg
88 kg
2,200
1,850
2,000
84 kg
2,100
1,750
1,900
80 kg
2,300
2,050
2,150
At 80 kg you stop cutting and eat at maintenance. Finishing without a landing plan is how it comes back.
Cycle control
Finished all 14 days? Start the next cycle — meal ticks and the shopping list clear, every log entry stays.
This cycle
Week A runs days 1–7, Week B runs days 8–14. Alternating the proteins keeps the cost down and stops the fortnight going stale by the fourth run. Roughly $11 a day, all meals.
Week A · days 1–7
Week B · days 8–14
Pantry — buy once
Olive oil, peanut butter, garlic, mixed herbs, paprika, cumin, curry powder, chilli powder, soy sauce, stock cubes, honey, salt, pepper. About $25 and it lasts two to three months.
Sunday prep · 90 minutes
Big pot of bolognese or chilli (5 serves) · chicken tray bake (5 serves) · 750 g dry rice portioned · 3 overnight oats jarred · a dozen eggs boiled. That's the week's lunches and three dinners done.
Recipes
Free foods
Eat these whenever hunger hits: any non-starchy veg, up to two extra boiled eggs, 150 g cottage cheese, black coffee or tea (timing rules below), water. Constant hunger rather than occasional means the deficit is too deep — add 200 kcal of carbs on training days.
The seven rules
Your week
Office days · 4 per week
Target 9,000 steps. You're currently running 2,000–5,500 on these days, and that gap is roughly 250 kcal — half your daily deficit, available without touching food. Take calls walking, 15 minutes at lunch, park at the far end.
Site day · 1 per week
Steps handle themselves. Food is the problem: no fridge, no microwave. Cold lunch only, and pack a backup tin of tuna — a missed lunch on site ends at a servo at 3pm.
Training days · 3 per week
Eat the full 2,200. Carbs in the meal before and after the session, where they do work. Don't add cardio to burn more — the lifting is what protects muscle in a deficit. Add steps instead.
The two blood results
Iron · transferrin saturation 15%
Kangaroo carries this plan because it's the leanest, cheapest, most iron-dense red meat going, and every iron meal is paired with vitamin C to lift absorption. Keep coffee and tea an hour clear of red meat and legume meals. Book the repeat fasting morning iron study — and if energy is still flat after three or four weeks of eating properly, that's the iron, not the diet.
Lipids · LDL 3.8, non-HDL 4.7
Fats here are deliberately unsaturated — olive oil, oily fish, nuts — with oats and legumes doing the rest. Recheck fasting at the end of cycle three, about six weeks in. Weight loss, less saturated fat and less alcohol all move these; that's the moment for the absolute risk conversation with Dr Turner rather than reacting to isolated numbers.
Timeline
Eight kilos at 0.5–0.6 kg a week is 13 to 16 weeks — six or seven runs of this cycle. Anything faster costs muscle, which defeats the point.
Expect the scale to mislead you. Adding muscle while losing fat means you might hit the physique you want at 82 kg, not 80. That's why waist gets measured every Sunday alongside weight.
Put it on your home screen
Everything is stored on your phone only. Nothing is sent anywhere, and it works with no signal — useful on site.
Not medical or dietitian advice. The iron and lipid parts are worth running past Dr Turner.