The Road to October 17 For Bill
Everything we agreed on the call, in one place. The next eight weeks are planned. Your only job is this week's piece of it.
The Runway
Each step is planned. Nothing here is a reaction, so trust the step you are on.
Why The Refeed In short
You have been dieting hard for a long time. Before we cut again, the body needs to know it is not being starved.
- Hormones bounce back. Testosterone responds to food. Two weeks of eating properly can move your numbers on its own.
- Glycogen refills. Your muscles restock their carbohydrate stores. The pump comes back, the veins pop again, training feels like training.
- The next cut works better. A body that has been fed responds to a deficit. A body that has been ground down just digs in.
- You should feel it. Better sessions, better sleep, clearer head. Enjoy it. That is the point.
Expect a couple of pounds in the first few days. That is glycogen and water coming back in, not fat. Tight ring, same story. It settles, then we cut from a stronger base.
How To Eat It This week and next
2,000 calories. Protein stays at 150g. Carbs do all the climbing.
- The carbs are the change. Rice, potatoes, good bread, fruit. Clean sources, just more of them.
- Protein stays put. You are already good at this. The yogurt and powder combo, the pancakes, keep them coming.
- Training stays the same. No extra sessions, no pushing intensity. The refeed is about recovery, not a green light to smash yourself.
- Eat with purpose. I know eating more is the hard part for you. This is not optional food, it is the plan working.
Digestion Eating more without the fight
After months of small portions, the extra food has to go in gently.
- Spread it out. Three meals and a snack or two beats forcing big plates.
- Carbs around training. Put the bigger carb meals earlier in the day and near your sessions, where they get used.
- Keep the quality high. The cleaner the sources, the easier this digests. Junk calories would fill you up and let you down.
- Anything feels rough, tell me. We tweak foods and timing, we do not abandon the plan.
Hydration Steady, not heroic
More carbs means the body holds a little more water at first. Steady hydration keeps that in check.
- Drink through the day, not a late night catch-up chug.
- Keep it boring and consistent. Same intake daily makes your weigh-ins readable, so we both know what the scale is actually saying.
The One Non-Negotiable
Book the appointment for your testosterone refill this week.
- If it lapses mid cut, hormones drop, water retention yo-yos, and the scale will drive you crazy for reasons that have nothing to do with your effort.
- Get in front of it now so it is one less thing between you and October 17.
Sample Days
Two days at your refeed numbers, built from food you already like. Templates, not rules. Swap foods freely as long as the totals stay close.
Day One Training day, carbs working around the session
~1,950 kcal~160g protein
Your protein pancakes: 1 scoop whey, 2 eggs, 100g cottage cheese, 40g oats. Blueberries on top, a drizzle of syrup.
Baked sweet potato (a good sized one) topped with 6 oz lean ground beef. Apple on the side.
6 oz chicken breast, a heaped cup of cooked rice, plate of mixed veggies.
170g Greek yogurt with half a scoop of whey and berries. The sweet tooth closer.
Day Two Non-training day, same calories, easier shape
~1,950 kcal~155g protein
Greek yogurt bowl: 225g yogurt, 1 scoop whey, blueberries, small handful of granola.
Chicken sandwich on good bread, piece of fruit.
6 oz sirloin, 250g potatoes, green veggies.
Cottage cheese with pineapple. If the day runs short on calories, add a banana with peanut butter.
What Comes Next
From September 8 we cut, and we arrive at October 17 lean.
- The cut will feel different this time. You will be starting refilled and recovered, not ground down.
- After the reunion we talk properly about the build: a slow calorie climb, daily movement up, harder training earned by the surplus. Lean stays lean. No Planet Fitness gut. That conversation is for then, not now.