Adding 30g protein AM (Dec 2025) dropped evening dessert from 80% → 25% of days in 4 months. Blood sugar stabilization eliminates cravings without willpower. This is the foundation.
The protein shake contains 3g creatine monohydrate per serving. Creatine pulls 3-5 lbs of water into muscle cells starting Dec 2025. Combined with protein repletion after being severely deficient (50-80g/day → 120g+), the scale jumped but not all of that is fat. Real fat gain is ~4-6 lbs, not 16.
Bought Girl Scout cookies beginning of the year. Feb 2026 dessert rate spiked to 80% — the highest since the 2020 "dessert every night" era. By April, cookies are gone and dessert is back down to 25%. The spike was real and temporary.
Walk rate drops to 0% every Nov–Mar (Chicago winter). Picks up spring through fall. The daily walk protocol starts now (mid-April) at the perfect time — 11 weeks of prime walking weather straight through to Portugal on July 3.
30g shake + 3g creatine. Already locked in. Non-negotiable.
400 cal, 40g protein. Replaces 800-1,200 cal restaurant lunch.
Spring in Chicago. Perfect timing. Dinner walk — it's light till 8:30.
3-4x/week. Push/pull supersets + core. Preserves muscle during cut.
Eat what you want. No restrictions on the meal itself.
Greek yogurt + berries if craving. No GSC Part 2.