An optimized dietary strategy shifting from empty calories to high-quality protein. Includes the ‘Tuna Algorithm’, weekend repair with beef shank, and critical patches for fiber and micronutrients.

Current Status: Male, 27y, 175cm, 85kg. Objective: Fat loss with muscle preservation (High Protein, Moderate Fat, Low Carb).

1. The Pivot: From “Starvation” to “Nourishment”

At 27 years old, I realized my “energy saving” strategy was actually a system failure.

The Previous Error: My attempts to lose weight involved skipping proper meals in favor of “low volume” but “empty calorie” foods—like 4 Oreos for breakfast or a street-side pancake for lunch. While the calorie count might have theoretically been low, the quality was disastrous. I was feeding my body sugar and refined oils while starving it of the protein required to maintain muscle mass.

The New Goal: Stop counting calories as the only metric. Start auditing Nutrient Density. The goal is not just weight loss (which can be water or muscle), but fat loss while preserving the metabolic engine.

2. The Routine: Weekday Timeline

This timeline is designed for Low Friction. As a programmer, decision fatigue is real. This menu is standardized to minimize decision-making.

08:30 | Metabolic Startup

  • Input: 2 Boiled Eggs + 250ml Pure Milk.
  • Patch: 1 Multivitamin Tablet (Men’s formula).
  • Function: High-quality protein signals the body to stop catabolism (muscle breakdown).

12:30 | The Protein Anchor

  • Option A (Fast Food): McDonald’s Double Cheeseburger (Discard top bun).
  • Option B (Office Prep - Recommended): The “Tuna & Oatmeal Bowl”.
    • 150g Canned Tuna (Water) + 35g Instant Oats + 20g Chia Seeds.
    • Seasoning: Black Pepper & Sea Salt.
  • Function: High protein satiety with slow-release carbs to prevent afternoon brain fog.

15:30 | The Stabilizer

  • Input: 20g Almonds + 3 Prunes + 250ml Pure Milk.
  • Function: Prevents the “3 PM Crash” and stabilizes blood sugar.

20:00 | The Fiber Patch (Critical)

  • Input: 5g - 10g Psyllium Husk Powder + 400ml Water.
  • Hydration: Follow with another 300ml water immediately.
  • Function: Compensates for the lack of green vegetables, ensuring gut health.

3. System Components: Specs & Usage

Here is the detailed documentation for every component in the stack.

A. Canned Tuna (The Core Fuel)

  • Selection Logic: We need protein, not fat.
    • Species: Skipjack or Longtail (Tonggol). Avoid Bluefin (too fatty/expensive for daily use).
    • Medium: Must be “In Spring Water” or “Brine”. Never Oil.
    • Size: 150g (Net Weight) = ~100g Solid Meat.
  • Nutrient Profile: ~25g Protein, ~0g Fat, Omega-3s.
  • Execution: Drain the water. Mix with oatmeal. Use Black Pepper to neutralize the fishy odor.
  • Brands: Ayam Brand (雄鸡标) or Dongwon (东远).

B. Instant Oatmeal (The Carb Controller)

  • Selection Logic: Portion control is key.
  • Specs: 35g Small Packets (e.g., Quaker). Must be “Original” (0 added sugar).
  • Nutrient Profile: Complex carbs, Beta-glucan.
  • Execution: Do not cook. Just add hot water to hydrate, then mix with tuna. The protein from tuna lowers the glycemic index (GI) of the meal.

C. Beef Shank / Flower Shank (Weekend Repair)

  • Selection Logic: Weekend “Refeed” to prevent metabolic adaptation.
  • Specs: Flower Shank (金钱腱). The complex tendon patterns make it hard to fake with “meat glue.”
  • Nutrient Profile: Heme Iron (Energy), Zinc (Testosterone), B12 (Nerves).
  • Execution: Eat 100g-150g on Sat/Sun lunch. Pair with Raw Tomatoes/Guava (Vitamin C) to boost Iron absorption by 2x.

D. Chia Seeds (The Satiety Patch)

  • Selection Logic: Filling the caloric gap left by skipping the pancake, without spiking insulin.
  • Nutrient Profile: Fiber, Omega-3, Healthy Fats.
  • Execution: Add 2 tablespoons (~20g) directly into the Tuna Oatmeal lunch. It absorbs water and expands, keeping you full until dinner.

E. Psyllium Husk Powder (The Fiber Patch)

  • Selection Logic: Pure physical “cheat code” for fiber intake when vegetables are scarce.
  • Specs: Pure Husk or Powder.
  • Nutrient Profile: 90% Soluble Fiber. 0 Net Carbs.
  • Execution: Use a Shaker Cup. Add powder to water, shake for 5 seconds, and drink immediately before it turns into gel. Drink plenty of water afterwards.
  • Storage (Shanghai Special): Moisture is the enemy. Store in a sealed jar with desiccant packets (silica gel). Do not store in the fridge.

F. Multivitamin (The Micro-Patch)

  • Selection Logic: Covering nutritional blind spots in a restricted diet.
  • Specs: Centrum Men or 21 Super Vita (21金维他).
  • Nutrient Profile: Magnesium, Potassium, B-Complex.
  • Execution: Take 1 tablet after breakfast. Never take on an empty stomach to avoid nausea.

4. Supply Chain & Philosophy

Inventory Strategy: FIFO

Treat your pantry like a server backup.

  • Asset: Canned Tuna (3-Year Shelf Life).
  • Method: FIFO (First In, First Out). When inventory drops below 10 cans, restock. This is your “Apocalypse Insurance”—high-quality protein that survives power outages.

Escaping the “Bliss Point”

Modern food is engineered to hit the “Bliss Point” (Sugar + Salt + Fat) to override satiety signals. This protocol is a Red Pill. By eating “boring” but functional foods, we reset the dopamine threshold. We stop eating for “Entertainment” and start eating for “Function.”