Everyone gearing up for summer usually follows the same playbook. They cut calories, clean up their diet, and train a little more.
None of that is wrong, but I personally hate spending months in a calorie deficit. My performance drops, my lifts feel terrible, and building muscle becomes almost impossible.
This year I am taking a different approach. The goal is still the same, lose body fat, build muscle, feel strong, feel confident.
The strategy is different. I am eating at maintenance calories and using training and physical activity as the main driver for fat loss. This is week two and I am breaking down last week’s nutrition, training, progress, and plans for the upcoming week.
If you are new here, you can go read and watch week ones review to catch up.
The plan for this summer shred
The mission is simple. Eat enough to fuel performance and recovery, then pull hard on the activity lever. That means maintenance calories, high protein, daily movement, consistent strength training, and one longer cardio session each week.
The key pieces are:
- Four strength sessions per week
- Daily weighted vest walking
- One long cardio workout per week
- A balanced diet built around lean protein, whole grains, fruits, vegetables, and low fat dairy
This approach lets me build muscle, keep performance high, and still trend leaner without the crash of a deficit.
Week two nutrition review
I keep meals simple and repeatable. Here is how the week looked.
- Breakfast. Strawberry banana smoothies with protein powder.
- Snacks. Greek yogurt and berry bowls. High protein and quick to prep.
- Lunch. Queso mac and cheese chicken with whole grain pasta. I carried this recipe over from last week because it worked well and tasted great. See the What I Ate post to see the modifications I made to this recipe.
- Pre and intra workout. Gatorade, cereal milk, and candies that digest fast, like Sour Patch Kids or SweeTarts.
- Dinner. Fish tacos, potatoes, broccoli, and Pico.
- Evening snacks. A mix of cereal, popcorn, or candy to fill remaining carbs.
Calories and Macros (2800-3000 calories)
My daily target is 2,800 to 3,000 calories, 190 to 200 grams of protein, about 390 grams of carbs, and roughly 55 grams of fat. The actual averages were 2,925 calories, right at 200 grams of protein, slightly under on carbs, and higher than planned on fats. My fiber intake was 43 grams.
Most meals hit the food group framework I use, lean protein, whole grains, fruits, vegetables, and low fat dairy.
Micronutrients, what I hit and what I missed
I track everything in Cronometer because it helps me see how well my diet covers vitamins and minerals. Most nutrients were solid. Vitamin A, C, D, K, all of the B vitamins, and minerals like iron, magnesium, calcium, and copper looked good.
A few nutrients were low. Vitamin E, biotin, and choline were the biggest gaps. These are areas I plan to improve with food choices in the coming week.
The honest review
I ate more ultra processed foods than planned. Sour Patch Kids, SweeTarts, Lucky Charms, and popcorn added up to about 14 percent of my total calories. It did not stop me from hitting my calorie or protein targets, but there is room to tighten things up.
My goal for week three is to bring that number closer to 10 percent and use those calories for more nutrient dense foods. Not because candy is off limits, but because I want to support recovery, hit micronutrient targets, and manage evening hunger better.
The hydration lesson I did not expect
Increasing carbs to nearly 400 grams per day plus creatine use led to a noticeable shift in hydration. Early last week I was going to bed with a harder heartbeat, dry lips, and a dry nose. When I increased my water intake by about two extra liters per day, everything normalized.
Better hydration also stabilized my body fat readings. Less fluctuation, less noise, and more reliable data.
Progress report for week two
My weight started around 199 pounds. It dropped into the 196 to 197 range while eating at maintenance. I am not chasing the scale, but it is trending down naturally.
Body fat readings using a smart scale started around 27 percent. Readings bounced around at first because of hydration, but the latest measurement was about 25 percent. I care more about trends than individual numbers, and the trend is moving in the right direction.
Training recap
My weekly structure is simple and repeatable.
Weighted vest walks. I use a 5.11 vest with 20 pounds total. In the first week this felt tough. Now it feels lighter. I averaged about 20 to 25 minutes twice per day, but the goal was 60 minutes daily, so I fell short. This is a priority for next week.
Strength training. Two upper body and two lower body sessions per week. I track everything in Apple Notes and push for small improvements, usually one more rep or a slight weight increase.
- Upper body sessions included rows, chest work, vertical pulls, and arms.
- Lower body sessions included leg curls, stiff leg deadlifts, elevated heel lunges, and the leg press.
I am dealing with minor left shoulder discomfort, so I am switching some movements to assisted pullups and more vertical pulling to improve scapular control.
Long cardio. One longer session per week. Weather made outdoor rides tough, so I may use the incline treadmill as a backup.
The plan for week three
Here is what I am adjusting.
Nutrition.
- Keep smoothies and Greek yogurt bowls.
- Swap lunch to a crock pot spaghetti and turkey dish with vegetables.
- Change dinners to include more quinoa for better fullness.
- Reduce processed snacks from around 14 percent to closer to 10 percent.
- Add foods that boost vitamin E, biotin, and choline.
Hydration.
- Keep the goal of two extra liters per day.
Training.
- Maintain four strength sessions per week.
- Hit the full 60 minutes of weighted vest walking.
- Complete the weekly long cardio session even if it needs to be in the gym.
- Start increasing vest weight gradually.
Tracking.
- Weigh in daily.
- Take more progress pictures and short check in videos.
Final thoughts
You can get leaner without dropping into a heavy calorie deficit. Eat enough to support your training, build meals around nutrient dense foods, push your physical activity, and adjust based on what you learn each week.
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Disclaimer
Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.