Diet Break Tracker

No active diet break

Start a diet break when your coach recommends it, when fat loss has stalled for 3+ weeks, or when energy and hunger signals are high despite being in a deficit.

• Weight has not moved in 3+ weeks despite a consistent deficit
• Persistent low energy, cold hands or feet, poor sleep
• Hunger much higher than when you started the cut
• Strength dropping despite adequate protein and rest
• You have been in a deficit for more than 12 weeks without a break

• Eat at your TDEE — no surplus, no deficit
• Keep training exactly as normal — same sessions, same intensity
• Sleep 7–9 hours — this is when hormones reset most
• Expect 1–2 kg water weight increase — this is glycogen and water, not fat
• Do not extend beyond 14 days unless Coach Aditya advises it