Weigh in a few mornings a week — post-toilet, before food, same conditions. Track the trend, not the daily bounce.
Review every 3 weeks. Stalled 2 weeks straight → trim ~150 kcal (smaller sweet potato or drop the oil at one meal).
Training energy tanking? Don't add bagels back — you've room to nudge food up. Fuelling the session beats a slightly bigger deficit.
Protein is the priority. Keep it near 210g even when you cut — it's what protects muscle while you lose fat.
Green veg — broccoli, green beans, cauliflower, courgette, spinach, kale, sprouts, peppers, cabbage. All roughly interchangeable, cup for cup.
Not free — peas, sweetcorn, butternut squash. More starchy, so count as a carb portion.
Rice — wholegrain basmati is the default now. Quinoa or wholegrain blends rotate in fine. Keep it 100g cooked.
Per4m whey — daily · Creatine 3–5g daily · Multivitamin · Omega 3 · Hydration 3–5L/day.