video1.0<iframe src="https://www.loom.com/embed/1697c8f99bbe43bb8178c9e067d5007c" frameborder="0" width="1280" height="960" webkitallowfullscreen mozallowfullscreen allowfullscreen></iframe>9601280Loomhttps://www.loom.com9601280https://cdn.loom.com/sessions/thumbnails/1697c8f99bbe43bb8178c9e067d5007c-c17cdd29d3ad6f40.gif1431.834This Loom outlines week one nutrition and tracking setup for the Grappler Shred program. It emphasizes starting with a moderate to aggressive calorie deficit by using the daily targets in the tracker while prioritizing consistent protein, and using the range method so calories can vary between the daily target and maintenance without derailing progress. It explains maintenance calculations as body weight in kilograms times 24 times 1.3 for males or times 22 times 1.3 for females, and sets a weekly fat loss target of about 0.3 to 0.7 percent of body weight. The diet structure is six deficit days plus one refeed day close to maintenance, with refeed day options like a weekend or the hardest training day, and it stresses consistency through sleep, stress, and steps over daily scale fluctuations.