Diet

Daily Shake CUT ~280 cal / ~51g P — the workhorse

What you actually drink. Sip it DURING a lift — that is what cut the exertional light-headedness (found 9/20).

1 scoop whey ISOLATE (ISO100 or Isopure — 25g / ~120 cal)
2 cups Fairlife fat-free (26g / 160 cal)
Leaner: scoop in water = 120 cal / 25g. Middle: scoop + 1 cup milk = 200 / 38g.
Isolate only — never concentrate. The 2026-07 gas was concentrate + sweeteners; isolate re-tested clean over 3 days (9/15–9/17).

Buffalo Chicken (crockpot) CUT ~755 cal / ~114g P whole batch · ~190 cal / ~28g P per serving (4)

Meal prep, made 9/27. ~6.6 cal per gram of protein — denser than the shake. Shreds, reheats, keeps ~4 days.

1 lb chicken breast (545 cal / 102g)
½ cup buffalo sauce (~120 cal)
½ cup cottage cheese, low fat (90 cal / 12g)
1 tbsp dried parsley
Method: everything in the crockpot together, ~3 hours on low. Shred and stir. The cottage cheese slow-cooks fine — it melts into the sauce.
Serve as lettuce wraps — butter lettuce or romaine hearts, with diced celery, carrot and red onion. Celery is the classic buffalo pairing and adds crunch for almost no calories. Veg + lettuce adds ~25 cal per serving, so still ~215 cal / 28g.
⚠ Sodium: ½ cup of buffalo sauce is ~3,500mg — about a day's worth in one batch, and you are on blood-pressure medication. Leaner: ¼ cup sauce stretched with water/vinegar + cayenne. Same heat, half the salt.

Protein Pancakes ANY ~480 cal / ~58g P (whole batch, 3–4 cakes)

Blend everything, cook on medium-LOW like normal pancakes. The cottage cheese is the trick — powder alone makes them rubbery; the cheese keeps them soft.

1 scoop protein isolate (chocolate works; add 1 tbsp cocoa powder to make it taste like chocolate rather than like protein)
2 whole eggs + 2 whites (or ½ cup liquid whites)
½ cup oats, blended to flour
½ cup cottage cheese (4% — don't skip it)
½ tsp baking powder · splash vanilla · pinch of salt
Toppings: 1 cup berries (60) + 1 tbsp real maple syrup (50) → ~590 cal / ~59g P
No-powder version: 3 whole eggs + ¾ cup cottage cheese + ½ cup blended oats + baking powder + vanilla → ~450 cal / ~42g P. Tastes more like a normal pancake.
Same batter works in a waffle iron. For French toast instead: 2 eggs + ¼ cup Fairlife + vanilla + cinnamon, 2 thick slices ≈ 400 cal / 25g P.
Measure the syrup once so you know what 1 tbsp looks like — the free pour is where 200 calories go.

Mass Gainer Shake BULK ~700 cal / ~44g P — BULK-ERA, too big for the cut

Blend the liquids briefly, let it sit so foam collapses. (Protein comes from the milk + PB — no powder.)

2 cups Fairlife FAT-FREE lactose-free milk (160 cal / 26g — same protein as whole, 140 fewer cal)
½ cup dry oats
3 tbsp peanut butter
1 banana

Mocha Almond Mass Shake BULK ~720 cal / ~44g P — BULK-ERA

Blend the liquids & cocoa, let it settle. (No powder — protein from the milk + almond butter.)

2 cups Fairlife FAT-FREE lactose-free milk (160 cal / 26g — same protein as whole, 140 fewer cal)
3 tbsp almond butter
2 tbsp cocoa powder
½ cup decaf cold brew or 1 shot decaf espresso (you already get caffeine from morning coffee)
½ cup dry oats + 2 dates (or 1 tbsp honey)

Greek Yogurt Power Bowl ANY ~575 cal / ~37g P — cut version: ½ the granola + nuts, plain nonfat yogurt ≈ 300 / 30g

A big Greek-yogurt base carries the protein (no powder). Great for closing a protein gap late in the day.

1½ cups plain Greek yogurt
¼ cup granola
1 tbsp honey
¼ cup nuts
a little vanilla + cinnamon
optional: berries
bigger version (~750 cal): double the granola + nuts to close calories too

🥩 Diet

Today — · rough running total, not a grade