u/Haze4ya

Hi everyone,

I’m looking to drop 2-3kg over the next 3 weeks for an upcoming competition. My main priority is hitting weight while maintaining as much strength as possible for my lifts.

The Nutrition Plan:

Daily Staples: Lean protein (Chicken or Turkey) paired with cucumbers and a small portion of rice for glycogen maintenance.

Fasting Protocol: I’ll be hitting 18–20 hour fasting windows daily.

OMAD: On cardio and rest days, I’m planning to do One Meal A Day (OMAD) to keep the deficit tight.

4 Strength training splits per week & rest only cardio and activation

Weight - 89 need to drop below 87.

I need some help with this—any advice or tips would be greatly appreciated!b