I am currently 355 lbs (down from 460) and oddly enough Ethan and I have the same targets. I typically aim for 2500 - 2900 calories a day and a minimum of 10k steps a day. I usually hit my steps well before my work day is done but if I’m in meetings all day etc, I hit the treadmill after weight lifting to catch up. My calorie range is wide just for the fact that on leg day and the day after I add in 2 extra scoops of protein (double scoop shakes) cause I be hungry after working the wheels but the other 5 days a week are at the 2580 calories. Protein for the days with the extra scoops is 314 grams and the rest is 264 grams. 

I am saying all of this because this puts me in a deficit to loose 2-3 lbs a week, which I see 2 lbs pretty reliably. Now I do lift to failure 5 days a week also (actually just hit 225 bench for 3 last week…. Shameless brag because my lady friend didn’t care lol). But anyways, yes it is that “easy” and calculated. And if Ethan is hitting his goals, at his weight he should be seeing 4-5 lb loss a week easily. 

I know most of us have either done this or are currently doing this and understand. I say easy because in theory it’s super easy.  Mentally this shit is hard because I love food and didn’t get to 460 lbs because I didn’t like to eat, but meal prepping has made this attainable. I don’t like having to weigh every gram of food but I need to or I will blow my calories way out. Protein pasta has become more available in Canada so I’ve been hard on the protein pastas for the past couple weeks but I will change things up on the next round of meal prepping. I make 10 servings every time I cook a meal. 

Missing from the picture is 60 ml of 10% cream for my coffees (non negotiable) and 20 grams of honey that I have with my nightly tea. 10 grams of butter that gets cooked with the eggs. 4-5 litres of water a day. 

The buffalo chicken pasta looks weird because it is currently frozen and defrosting for tomorrow. 

Not affiliated with the protein brand, it just made a better back drop to my kitchen wall and kinda felt fitting 😂 

2580 calories/day 265 grams protein