Protein stays high throughout to protect muscle mass during the cut. Carbs are timed around training. Fats are kept sufficient for hormonal health.
TDEE baseline ~2,700–2,800 kcal/day (active male, 90 kg). Target deficit of 400–600 kcal/day from diet; swimming covers the rest.
Calories
2200 kcal
Protein
180g
Carbs
220g
Fat
65g
Carb timing: 60–70% of carbs pre/post training. On swim-only days, reduce carbs by 20–30g and add 10g fat. Rest days drop to ~150g carbs.
Suggested Protein Sources
Chicken breast
Greek yoghurt
Eggs
Canned tuna/salmon
Cottage cheese
Whey/casein protein
Lean beef mince
Tempeh / edamame