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60 lb in 8 months or less works out to about 1.7 lb/week on average — roughly an 850 kcal/day deficit against your ~2,900–3,100 kcal maintenance (daily biking + 4 lifts/week). That lands you around 2,050–2,250 kcal/day — noticeably more food than the 1,500–1,800 kcal you first asked for.
Your original number still works — it's closer to a 2.5–3 lb/week pace and would clear 60 lb in about 5 months instead of 8 — but stacking that big a cut on daily cardio, heavy lifting, and a demanding hypersonics course load is a real risk for low energy, stalled lifts, and worse focus in class. Since 8 months is a ceiling and not a target you have to hit exactly, the plan below uses the more sustainable 2,050–2,250 kcal range so you clear the goal comfortably inside your deadline with margin to spare. Re-weigh every 2 weeks: if you're ahead of pace and feeling good, you can tighten the deficit; if lifts stall, sleep quality drops, or energy tanks, ease it further rather than pushing through. Full breakdown in the Fuel tab.
| Block | When | Notes |
|---|---|---|
| Wake + get ready | 5:10–5:40 AM daily | 30-min routine every morning — biggest lever for consistent sleep pressure |
| Work | Mon/Wed/Fri 6:00–10:00 AM + Thr/Fri 6:00-7:45 AM | Currently at 15.5 hours |
| Lift | Mon / Tue / Thu / Sat, 1 hr each | Upper/Lower alternating |
| SAE Aero | Not scheduled | Seeded into weekday evenings + weekends — see Schedule tab |
| Get ready for bed | 10:10–10:30 PM daily | 20-min wind-down before lights out |
| Sleep | 10:00 PM – 5:10 AM | Aim for 7 hours over the weekdays, best you can. |
Log a weigh-in whenever you actually step on the scale — daily, every few days, whatever's real. Miss a day and it's fine, the chart just draws a line between whatever two points you have. Body fat % auto-fills with a rough estimate the moment you type a weight, calculated from BMI + your age/sex (pulled from the Deficit tab's calculator settings) using the Deurenberg formula — it's a real, commonly-used estimate, but BMI-based formulas can't tell muscle from fat, so it'll run a few points high for anyone lifting regularly. Type over it with a real caliper/scale/DEXA reading any time you have one — the estimate never overwrites something you've typed yourself. Numbers are saved on this device via your browser's local storage, so they'll persist here as long as you keep opening this same file in the same browser. If you're viewing this inside Claude's own preview pane rather than as a downloaded/hosted file, that storage may not carry over between sessions — download it and open it directly (or host it) once you're tracking for real.
| Date | Weight | Change | BF% |
|---|
Maintenance recalculates every day from the Mifflin-St Jeor formula using your latest tracked weight from the Weight tab: 10×kg + 6.25×cm − 5×age + 5, times an activity multiplier — defaulted to 1.2 (sedentary baseline, no exercise folded in). That means biking and lifting are not auto-included — log them yourself in the Extra Activity field every day you do them, same as any other activity. Rough starting points: moderate cycling ≈ 400–600 kcal/hr, resistance training ≈ 200–350 kcal/hr — adjust for your actual pace and duration. Deficit = Total Expenditure − Intake, checked against a flat 850 kcal/day target. Score blends deficit accuracy (70%) and hitting your 155g protein target (30%) — fat and carbs are logged for your own reference but aren't scored.
| Date | Intake | Deficit | Protein | Score |
|---|
Two real corrections came out of this pass: the History of Film screening (7:05–10:00 PM) is on Wednesday, not Thursday — Thursday actually ends free after the 2:00–4:50 PM lab. And the Tuesday Ex Phys Lab's position on the grid now reads as roughly 4:00–4:45 PM rather than the earlier 3:00–4:00 PM guess, so the work placeholders around it shifted too. MWF classes still start 10:20 AM, confirmed against the hour and half-hour gridlines. The Tuesday lab still has no printed time on the calendar itself, so treat 4:00–4:45 PM as a close read of its position, not a confirmed time — see the Flags tab.
| Date | Time | Event | Location |
|---|
| Day type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Lift day Mon/Tue/Thu/Sat | 2,300 | 160g | ~70g | ~255g |
| Rest day Wed/Fri/Sun | 1,900 | 150g | ~60g | ~190g |
Weighted average lands at ~2,130 kcal/day — enough of a deficit to clear 60 lb well inside 8 months without needing to hold the more extreme 1,500–1,800 kcal range the whole time. If you'd rather push faster, the original range is still an option; it just carries more risk stacked on daily biking + 4 lifts/week + hypersonics coursework.
| Meal | Time | Shape |
|---|---|---|
| 1 — Breakfast | ~7:00 AM | Portable: eggs + oats, or a shake. Adjust ±30 min around Mon/Wed/Fri work start. |
| 2 — Lunch | ~12:00 PM | Protein + spring mix & vinaigrette + a carb (rice, tortilla, bread) |
| 3 — Snack | ~3:30–5:00 PM | Greek yogurt or cottage cheese + fruit — bigger on lift days, smaller on rest days |
| 4 — Dinner | ~7:00 PM | Largest meal: protein + carb + frozen veg mixed in |
Straight math on 20g/day loading: 20 ÷ 0.75 = ~27 capsules a day. That's a lot of pills — worth knowing before you commit to it.
| Days | Dose | Capsules |
|---|---|---|
| 1–7 (Loading) | 20g/day, split 4x | ~7 caps x4 doses |
| 8+ (Maintenance) | 5g/day, 1x | ~7 caps, any meal |
Alternative: skip loading entirely and start straight at 5g/day (~7 caps). Muscle stores saturate either way within 3–4 weeks — loading just gets you there ~2 weeks faster, at the cost of 27 pills/day. Either path is fine; take it with Meal 1 for consistency. Expect 1–3 lb of water-weight on the scale in week one — not fat, don't let it spook you.
Target roughly 110 oz/day (about half your bodyweight in lbs, in ounces) — more on lift days or hot rides. Keep a bottle on the bike and in the garage gym so it's zero extra decisions.
Sodium matters too on a cut — don't avoid salt, especially pre-lift.
This list lands around 150–155g protein/day once cooked, comfortably inside the 2,050–2,250 kcal range. The ~$88/month left in your budget covers the creatine bottle (~$15–20, lasts 6–8 weeks), spices/condiments, and a little room for variety or an occasional meal out — you don't need to spend it all.