u/hnnxcld

F/34/6'0
189 lbs > 163 lbs = 26lbs
Goal: 154,3 lbs

42P / 13C / 12F (342kcal)
Broccoli rice, medium-cooked lean picanha, creamed sweet corn, and steamed cauliflower.

Consistent calorie deficit and lifting—so proud of these results!
Goal: 154,3 lbs

Tender shredded chicken, fragrant rice with broccoli, and a colorful mix of red cabbage, tomatoes, onions, and grapes — fresh, wholesome, and full of flavor.

Made my first cold brew today! Taking my time with the process and excited to see how it turns out.

Ingredients & Ratio

• 100g coffee beans, coarsely ground (like sea salt)
• 800ml filtered water, cold or room temperature

Instructions

1. Combine coffee and water: Add the 100g of coarse coffee grounds to a glass pitcher or mason jar and pour the 800ml of water over them.
2. Stir: Stir gently with a spoon just until all the grounds are fully saturated.
3. Steep: Cover the jar and let it brew at room temperature (or in the fridge on hot days) for 12 to 16 hours.
4. Strain: Filter the mixture through a paper or cloth filter into a clean vessel to remove all the grounds.
5. Serve: Pour over a glass filled with ice. Enjoy it straight or diluted with a bit of water, milk, or tonic water.

• Store any leftover concentrate in a sealed container in the fridge for up to 10 days.

High-protein, macro-balanced daily meal structure

13 months: 189 lbs - 163 lbs
Goal: 154,3 lbs

Keep going—every bit of effort counts!