Stubborn Fat Solution (Lyle McDonald)
About this meal
Meal | Food | Portion | kcal | P/C/F 6am | Caffeine + yohimbine + black coffee | — | 5 | 0/0/0 6:30am | Fasted cardio 40 min | — | — | — 8am B | Whey + 1 yolk + spinach + 2 tbsp egg whites | 1 scoop / 1 / 2 cups | 240 | 35/4/8 12pm L | Chicken + giant salad + EVOO | 7oz / 4 cups / 1 tbsp | 420 | 52/8/22 4pm Pre | Whey + small banana | 1 / 1/2 | 200 | 28/15/2 Train + Post | Whey + dextrose | 1 / 30g | 240 | 28/30/2 8pm D | Salmon + rice + veg + olive oil | 6oz / 1/2 cup / 2 cups | 560 | 45/40/22 Snack | Cottage cheese | 1 cup | 200 | 28/8/8
Why these macros matter
Hitting ?g of protein at 2000 kcal makes this an easy win for loss of "last" fat depots (low-back, hip, lower-ab on men; thigh/glute on women). The hard part is doing it consistently — that's where the app earns its keep.
Hit it automatically with NYUS
NYUS plans meals like this around your calorie and protein targets, swaps any dish in three taps to fit what you actually want to eat, and keeps your day's macros on track without manual counting.