Your Cut Playbook For Brent
Quick reference for everything we covered. Templates, not rules. Swap foods freely as long as the totals stay close.
The Runway
Where this is going. Each step is planned, the honeymoon included.
The Why In Short
We're fueling performance now, not just fat loss. Different job, same you.
- Protein down a touch, carbs up. Carbs are the gas in the tank for your runs. Protein's still high enough to hold your muscle.
- Carbs go around your training. Near a run or lift they work for you. Late on the couch they're just calories.
- Fat stays at a floor (~50g). We're not dropping it lower while your hormone panel is in motion.
- Going to 1,600: the drop comes almost all out of carbs. Protein stays protected.
Electrolytes Don't skip this
At 1,600 + heat + heavy running, plain water alone can thin you out. That was your cramp.
- Sweat a lot or salty? Throw electrolytes in for a few hours after the session, not just during.
- A hydration pack is ~15–20 cal. Going over by that to take one is always worth it. Use up the Liquid IVs.
- You're not the "too much sodium" guy anymore. Right now you need it.
Supplements Same stack, smarter timing
Nothing new to buy. We're just moving each one to where it actually does its job.
Pre Run / Lift
15–20 min before
- Collagen tablets + vitamin C. Shuttles collagen to your tendons while you run, protects the calf. No food needed.
Post Workout
In the recovery window
- Protein shake (Fairlife / whey). Out of your morning coffee, into the window where it actually does the job.
With A Fat-Containing Meal
Lunch or dinner
- CoQ10, D3/K2, omega-3. All fat soluble, so not with your zero-fat breakfast or evening yogurt.
Just the Sports Research fish oil, drop the krill. The fish oil alone hits your ~1,000mg EPA/DHA target.
Blood draws: keep abstaining 48–72 hrs before any draw.
Evening
No change
- Ashwagandha + L-theanine after dinner.
- Magnesium 30–45 min before bed.
Sample Days
Protein high and steady, carbs leaned toward training, evening yogurt anchor for the sweet tooth. Front-load your food so you're not starving at night.
Day A Hard · run + lift, carbs up around the work
~1,805 kcal169P / 163C / 52F
Supps: collagen + vitamin C
50g oats + 1 egg + 4 egg whites + 1/2c blueberries
1 scoop whey + banana
6oz salmon + 3/4c brown rice + kale salad + 1/2 avocado
6oz 93/7 turkey + 4oz potato + 2c veg + 1 tsp oil
3/4c Greek yogurt + 1/2c raspberries
Day B Easy / recovery, carbs pulled back
~1,790 kcal182P / 144C / 50F
40g oats + 1 scoop whey + 1/2c blueberries
6oz chicken + big salad + 1 tbsp oil + 1/2 avocado
1c Greek yogurt + apple
7oz white fish + 3/4c brown rice + 2c green beans
3/4c Greek yogurt + 1/2c raspberries + 10g almonds
Day A Hard · run + lift
~1,600 kcal173P / 130C / 46F
Supps: collagen + vitamin C
45g oats + 5 egg whites + 1/2c blueberries
1 scoop whey + 1/2 banana
6oz chicken + 3/4c brown rice + 2c veg + 1/2 avocado
6oz 96/4 lean beef/turkey + 2c veg + 1 tbsp oil
3/4c Greek yogurt + 1/2c raspberries
Day B Easy / recovery
~1,600 kcal177P / 128C / 43F
30g oats + 1 egg + 4 egg whites + 1/2c berries
6oz turkey + large salad + 1 tbsp oil + 1/2 avocado
1c Greek yogurt + apple
7oz white fish + 6oz potato + 2c green beans + 1 tsp oil
3/4c Greek yogurt + 1/2c raspberries
Built for Brent · SupraHuman Coaching