Manmeet Singh Ahluwalia
Personal Coach
Client
Pulkit Chhabra
Phase 1 · Muscle Build
Tuesday, 7 July 2026
Daily Nutrition Log

Day 29 · 7th July

The mirror image of the 5th — this time the problem isn't excess, it's shortfall. Calories landed 352 kcal under target and protein dipped below the 120g floor for the first time in this five-day stretch. Nothing here was a bad food choice — every item was on-plan — the day was simply too small.

0%
Day Score
Calories
2048 / 2400
0%
Protein
112.5g / 120g
0%
Carbs
211g / 270g
0%
Fat
87g / 80g
0%
Water
2.6L / 3.0L
0%
Macro Formula · Carbs (g) = [Total kcal − (Protein_g × 4) − (Fat_g × 9)] / 4
Protein Floor
2g × 60.5kg = 121g · range 120–150g
Fat Ceiling
1g × 60.5kg = 60g floor · 80g ceiling
Carbs (derived)
[2400 − (150×4) − (80×9)] / 4 = 270–345g
Water Target
3.0L pure water daily · non-negotiable

Today’s meals, broken down

🍽
Breakfast
~8:30 AM
788 kcal
Scrambled eggs — 4 whole eggs
328 kcal
P 25g · C 2g · F 24g
No egg whites today, all whole eggs — slightly higher fat than the usual 3-whole + 2-white split, similar protein.
4 whole eggs (288 kcal/25.2P/19.2F) + trace pan oil (~40 kcal/4.5F)
2 pancakes with maple syrup
380 kcal
P 8g · C 64g · F 10g
⚠ Estimated portion
Cappuccino, 150ml, Nescafe 3-in-1 sachet
80 kcal
P 1g · C 14g · F 3g
Different product from the usual fresh cappuccino — the 3-in-1 sachet carries its own sugar and creamer, already factored in.
✓ Label-confirmed — generic Nescafe 3-in-1 sachet (~80 kcal/14C/3F)
“Four whole eggs instead of the usual 3+2 whites split — slightly more fat, about the same protein. The 3-in-1 Nescafe sachet is a different product from the usual cappuccino, so I've priced it separately below.”
Protein 34g
Carbs 80g
Fat 37g
🍗
Lunch
~1:30 PM
598 kcal
Tortilla bowl — full build
447 kcal
P 31g · C 57g · F 13g
✓ Confirmed value — food library
Mini brownie
150 kcal
P 2g · C 14g · F 9g
⚠ Estimated — scaled from Tortilla's regular brownie
Coca-Cola Zero, 200ml
1 kcal
P 0g · C 0g · F 0g
✓ Label-confirmed
“Same reliable Tortilla bowl + mini brownie combo as the 5th. This meal is now fully dialled in — no notes needed.”
Protein 33g
Carbs 71g
Fat 22g
🍎
Snacks
~5:00 PM
200 kcal
Choco hazelnut protein shake
200 kcal
P 25g · C 15g · F 5g
⚠ Estimated — no label available, modelled on comparable protein-shake-shop products (~25g protein per bottle)
“New product — a choco hazelnut protein shake instead of the usual Maxi Strawberry or Barebells. I don't have a label for this one yet, so today's protein number carries more uncertainty than usual. Send the label next time so I can add it to the confirmed list, the same way we did for Maxi and Barebells.”
Protein 25g
Carbs 15g
Fat 5g
🍕
Dinner
~9:00 PM
462 kcal
8″ margherita pizza (crusts left)
461 kcal
P 20.5g · C 45g · F 23g
✓ Photo-confirmed — crust pieces visible, left on the side as usual
Coca-Cola Zero, 200ml
1 kcal
P 0g · C 0g · F 0g
✓ Label-confirmed
“Crusts left again — three for three on this now. The Pizza Protocol is fully locked in as a habit.”
Protein 20.5g
Carbs 45g
Fat 23g
Macro summary
Protein112.5g / 120–150g
7.5g under the floor
Carbs211g / 270–345g
59g under the floor
Fat87g / 80g ceiling
7g over ceiling — smallest overage yet
Water
2.6L / 3.0L
Coach’s notes
note
This is a genuine under-eating day, not just a slightly-off one. Calories at 2,048 (-15%), protein at 112.5g (below the 120g floor for the first time this block), and carbs at 211g (-22%) all point the same direction: not enough food, not the wrong food.
watch
In a muscle-building surplus phase, under-eating works against the goal just as much as fat-stacking does — you cannot build lean mass in a calorie or protein deficit, regardless of how clean the choices were.
win
The pizza crusts-left habit and the Tortilla-bowl lunch are both now fully automatic — zero notes needed on either.
Next steps
1
Treat under-eating with the same seriousness as over-eating — today needs a real review, not a pass because the choices were 'clean.'
2
Send a label photo of the choco hazelnut shake next time it's used, so it can be added to the confirmed food library like Maxi and Barebells.
3
On lighter days, add back a carb source (extra roti, rice, or fruit) at lunch or dinner to close the gap to the 270g floor.
Where we stand
Every individual choice today was on-protocol — crusts left, Tortilla bowl, protein shake slot all present. The issue is pure volume: the day was built too small for a muscle-building phase. This is a useful data point precisely because it shows the plan can undershoot just as easily as it can overshoot, and undershooting needs the same attention.
3-day score trend
93
Jul 4
78
Jul 5
90
Jul 6
87
Jul 7
Prepared by Coach Manmeet Singh Ahluwalia
DEXA baseline: 22 May 2026 · Day 29 of 168 · Phase 1 Build