Цель — похудеть до 80 кг, выглядеть красиво и чувствовать себя легко.

Кухня

Все рецепты Милоша разобраны на ингредиенты и лежат в Кухня — там же собирается список покупок.

Как пользоваться:
1. 🍽 Рецепты — карточки, выбираешь что готовить.
2. 🗓 Неделя — отмечаешь в колонке дни, в какие дни ешь блюдо. Порции считаются сами: сколько дней отмечено — столько порций, от этого и ккал, и белок, и список покупок. Внизу сразу видно ккал и белок за период и в день. Колонка милпреп говорит, как блюдо готовится: «в духовку» — собирается сырьём в контейнер 0.6 л (что слоями, сколько воды, фольга, температура и время — в самом рецепте), «мясо в духовку» — в контейнеры идёт только курица или рыба, а салат и соус собираются перед едой, «сборка» — плита не нужна. Духовка берёт 6–8 контейнеров за закладку.
3. 🛒 Список покупок — сам пересчитывается: что купить, сколько и в каких упаковках, сгруппировано по отделам магазина. Специи и масло в список не попадают, они в запасе.
4. Не пересчиталось — переключи вид туда-обратно, Obsidian кеширует обратные ссылки.

Дни можно диктовать мне голосом в телеге — я проставлю.

Дневник. Всё, что съел вне контейнера, — голосом, текстом или фото (еда, этикетка, штрихкод) мне в телегу. Я записываю приём в базу, отвечаю ккал и белком и суммой за день. В Obsidian это вид 📓 Дневник — по дням с суммами, порция из контейнера считается по рецепту.

Пищевая ценность у 13 позиций взята с этикеток Maxi (там стоит галочка сверено, бренд и ссылка на товар). На весовое и свежее — мясо, рыбу, овощи — Maxi деклараций не публикует вообще, там значения справочные.

Замеры состава тела

Полная история и разбор — Состав тела (InBody).

2026-07-23, InBody 270 (зал, с тренером): вес 97.2 кг, мышцы 42.5 кг, жир 23.1 кг (23.8%), висцеральный жир 10, WHR 0.98, InBody Score 82.
Из 23.1 кг жира 13.3 кг — в корпусе; руки и ноги по жиру в норме. Мышечная масса выше нормы во всех сегментах, прибор ставит muscle control 0.0 — работать надо только с жиром, целевой вес по прибору 87.1 кг.

Текущий статус

Обновлено: 2026-02-25 (auto, Jefit + Oura)

Вывод: Тренировки идут, но частота слишком низкая (~1/нед vs цель 4+/нед). Нужно добавить 2–3 сессии в неделю. Силовые показатели растут хорошо (жим +10 кг за 2.5 месяца).

Стратегия

• Регулярные тренировки (см. Пожать 100 кг)
• Контроль питания
• Отслеживание веса

Прогресс

2026-02-25 (auto-update)

Тренировки февраль (Jefit): 03.02, 05.02, 12.02, 18.02, 24.02 — 5 сессий за 25 дней.
Средняя интенсивность: 40–58 мин/тренировка, compound movements.
Частота LOW: нужно 4–5/нед для похудения, реальная ~1/нед.
Вес тела: данные Garmin временно недоступны через API.

2026-02-08 (из Telegram: Феанор)

[ADD] Подключена интеграция Jefit — тренировки с весами теперь отслеживаются автоматически через MCP (mcp__jefit__*). Данные нормализуются с конвертацией lb→kg. Тренировки добавлены в Google Calendar как события (пн/ср/чт 21:00–23:00 силовая, вт/сб/вс кардио).

Тех. задание для диеты Милошу:

2026-08-24

Surname: Merkulov

Date of birth: 16.09.1994 (31 y.o.)

Email: bratishka.mipt@gmail.com

Phone: +381 62 1881659

Height: 182 cm

Weight: 97.2 kg, measured on InBody 270 on 23.07.2026. The printout is attached.

Key numbers from that scan, in case they help: skeletal muscle mass 42.5 kg, body fat 23.1 kg (23.8%), fat free mass 74.1 kg, BMI 29.3, visceral fat level 10, waist-hip ratio 0.98, BMR 1970 kcal, InBody score 82. In the segmental analysis lean mass is above normal everywhere (arms 117–120%, trunk 110%, legs 105%). Fat is normal in the arms and legs but 287% of normal in the trunk: 13.3 kg of my 23.1 kg of fat sits there. The device suggests losing 10.1 kg of fat and keeping muscle exactly where it is.

Occupation: ML researcher and university lecturer. Desk job, I work from home, so the job itself gives me no movement at all.

Do you move and to what extent?
Garmin data for the last two weeks: about 7 800 steps a day on average, from 1 500 on a bad day to 16 000 on a good one. It swings a lot. Days I go out are fine, days I stay at the desk are close to zero. Nothing physically demanding outside of training.

Do you train, what do you train and how many times a week?
Strength training in the gym, about an hour per session, mostly compound lifts: bench press, rows, squats, pull-ups, plus curls and lateral raises. The target is 3 times a week. Over the last months it was 2–3 when things went well and one a week when they didn’t. I also run 5 km occasionally (last logged runs 06.06 and 28.06, around 33–35 min). Right now I’m rebuilding the routine back to 3 sessions a week. I train in the evenings, and any day of the week works.

One thing I want to keep. Even through the worst stretch I kept lifting 2–3 times a week and hit personal records in several lifts, the best strength numbers of my life. Losing fat matters most, but I also need to increase strength.

How is your health?
Generally healthy, with two things worth knowing.

1) Reflux. The valve at the top of my stomach doesn’t always close. It shows up as heartburn when a meal is too large, too fatty or too heavy on carbs, and when I lie down soon after eating. So: no late meals, and moderate portions spread across the day work much better for me than one big dinner.

2) Last measurements were about 2 years ago, it was mostly ok, except High cholesterol. Lipid panel from 29.07.2024: total cholesterol 7.0 mmol/L, LDL 5.0 mmol/L, HDL 1.35 mmol/L, triglycerides 1.7 mmol/L, lipoprotein(a) 74 mg/dL, atherogenic index 4.2. Total, LDL, Lp(a) and the index were all flagged high. less saturated fat, more fibre and unsaturated fats.

Fasting glucose 4.84 mmol/L (normal). Vitamin D 49.3 ng/mL (normal).

Do you have a hormone imbalance?
Not according to the labs. Thyroid panel from 05.08.2024: TSH 2.07 mIU/L, free T4 11.9 pmol/L, both in range. Nothing has ever been diagnosed.

Do you take any medications and if so, which ones?
No prescription medication. Magnesium now and then, vitamin D3 occasionally when I remember.

Do you have people with obesity in your family?
Part of the family has obsolete weight: my brother, my grandmother, and my father, who did lose the weight later. My mother and my sister have no weight problems.

How have you been feeling lately, physically and mentally?
I’ve just been through a heavy period of stress. Eating was the first thing to fall apart, training became irregular. Even so I trained 2–3 times a week through the worst of it and set lifetime PRs, which I’m proud of and want to build on.

Sleep is still bad. My Oura readiness over the last two weeks averaged about 71 out of 100, and sleep balance is consistently the weakest contributor, so the debt keeps piling up. I expect to fix that myself over the coming weeks.

Overall now I feel good, physically and mentally. What’s missing is structure, not motivation.

Have you often been on diets and which ones?
Twice in my life I lost around 10 kg, and both times it came down to one thing: a calorie limit I could actually follow.

What worked:
– Prepared food delivery in Moscow, 5 portions a day, about 2000 kcal in total, plus coffee with milk, Coke Zero, fruit and vegetables. No decisions to make, so nothing to fail at.
– Meal prep where every dish landed at roughly the same 500–600 kcal, and I ate three of them a day in any order, with Coke Zero, coffee, tea, fruit and vegetables on top.

What never worked: any scheme where I had to track more than calories. The moment macros were added on top of calories, I broke it.

Two honest things about myself:
– Without a written plan I eat more than I need
– I estimate calories badly by eye and usually underestimate. The plan has to do the counting, not me.

Do you consume alcohol?
A few times a year. Not a factor.

Do you consume coffee, how many times a day and what kind?
Every day, 2–3 Nespresso shots, usually with about 100 ml of 2.8% milk each. On top of that a Coca-Cola Zero in the first half of the day and a Cockta Free in the second half. Both zero calorie.

Are you allergic/intolerant to certain foods and which ones?
None noticed. Lactose is fine, I handle regular and lactose-free dairy equally well.

What foods “can’t live without”?
Overnight oats and chicken, coffee, cola zero.

Do you consume these product groups?
– Meat — YES
– Fish (seafood, tuna, sardine) — YES
– Dairy products — YES
– Eggs — YES
– Cereals (oats, buckwheat, quinoa, bread) — YES
– Vegetables (broccoli, cauliflower, zucchini, peas, green beans) — YES
– Fruit — YES
– Nuts — YES
– Mushrooms — YES
– Legumes (beans, lentils, chickpeas) — YES
– Seeds (chia, caraway) — YES, chia goes into my overnight oats
– Avocado — YES
– Honey — YES

Is there a food you wouldn’t like to see on the menu?
Coleslaw, can’t stand it. Everything else is open. I particularly like rocket and leafy greens.

How much water do you drink during the day?
Never measured it. I drink when I feel like it, no system.

How many meals do you want to have during the day?
Three meals plus one or two snacks. That’s what already works for me.

Are you on a budget when it comes to grocery shopping?
Reasonable budget, nothing exotic. Normal supermarket products (Maxi, Lidl), I can buy any needed supplements or cooking instrument/tech like air fryer and etc., but would like not to spend too much on food

Do you mostly prepare food or order food in?
I cook myself and want to keep it that way, but through meal prep rather than daily cooking. One shopping run and one cooking session a week, everything portioned into containers.

What my kitchen has, so the plan can be built around it: a built-in oven, nine (can buy more) 0.6 L oven-safe glass containers that I bake portions in directly, a large glass baking dish, two pots, a blender, a dishwasher, a freezer with zip bags and foil.

What I need from the plan, in order of importance:
1) It exists in writing and does the calorie counting for me.
2) The meal prep process is simple and fits that kitchen. Portions baked straight in the glass containers, as little transferring between dishes as possible.
3) Speed. I’m not going to cook every day. Quick snacks and overnight oats are ok to assemble daily, but the main part is better to cook in advance.

What did you eat in the last 24 hours?
– Dinner yesterday: a portion of our chili con carne (minced meat, red beans, passata, carrot, pepper, spices), about 380 g.
– Breakfast: overnight oats, 50 g oats, 200 ml milk, chia seeds, a spoon of honey.
– Lunch: 2 eggs, rocket, tomatoes, peppers, 10 g grated parmesan on top. + Small part of yesterday’s chili con carne
– Snack: a 200 g baked cinnamon bun from IKEA.

План питания по Милошу

Meal Plan and Recipes

Full Name: Daniil Merkulov

Age: 31

Food Allergies: None

Food Intolerances: None (does not like cabbage salad)

Medication: No therapy (occasional magnesium and D3)

1st Meal (Breakfast)

1. Tiramisu Oatmeal

• Ingredients:

• 40g rolled oats

• 1 cup brewed coffee (no milk, no sugar)
• 100ml warm unsweetened almond milk
• 2 tsp honey
• 1 level tbsp cocoa powder
• 200g skyr

• 20g almonds

• Preparation:

• Pour coffee and almond milk over the oats and let them soak.

• Add 1 tsp of honey and half of the cocoa powder, then pour into the bottom of a dish.
• Mix the skyr with the second tsp of honey and spread over the first layer.
• Dust with the remaining cocoa powder, top with chopped almonds, and refrigerate to set.

2. Protein Oatmeal

• Ingredients:

• 40g rolled oats

• Water
• 30g whey protein
• 40g almonds

• 100g berries

• Preparation:

• Pour water over the oats and let them soak.

• Add whey protein, chopped almonds, and berries, then mix everything together.

3. Berry Oatmeal

• Ingredients:

• 40g rolled oats

• 1 level tbsp chia seeds
• Water
• 250g skyr
• 2 tsp honey

• 150g berries

• Preparation:

• Pour water over the oats and chia seeds and let them soak.

• Add 1 tsp of honey and mix well.
• Mix the skyr with the second tsp of honey, then add to the oat mixture.
• Combine thoroughly and top with berries.

4. Avocado Tuna Toast

• Ingredients:

• 240g drained canned tuna in brine

• 2 slices whole grain bread (60g)
• Arugula

• For the spread:

• 80g avocado

• ½ tomato
• ½ onion
• 1 garlic clove

• Salt, black pepper, parsley, lemon juice

• Preparation:

• Mash the avocado in a bowl.

• Finely chop the tomato, onion, and garlic, then mix with the avocado.
• Add salt, pepper, parsley, and a splash of lemon juice.
• Spread over the bread, top with tuna, and finish with arugula.

5. Scrambled Eggs

• Ingredients:

• 5 eggs

• Pinch of salt
• 2 slices whole grain bread (60g)

• Salad: lettuce or arugula, 1 tsp olive oil, apple cider vinegar or lemon juice, salt

• Preparation:

• Whisk the eggs and cook over medium heat.

• Serve warm with bread and freshly prepared salad.

6. Chicken Sandwich with Yogurt

• Ingredients:

• 250g chicken breast

• Oregano
• 2 slices whole grain bread (60g)
• 250ml plain yogurt

• 1 tomato

• Preparation:

• Grill the chicken breast and season with oregano.

• Assemble the sandwich using the bread and chicken.
• Serve with yogurt and sliced tomato.

Snack

Chia Pudding with Whey Protein

• Ingredients:

• 200ml unsweetened almond milk

• 20g chia seeds

• 50g whey protein

• Preparation:

• Whisk all ingredients thoroughly in a bowl or jar.

• Refrigerate until set before consuming.

2nd Meal (Lunch)

1. Chicken with Quinoa

• Ingredients:

• 250g chicken breast

• 50g quinoa
• Salt and herbs

• Salad: 1 tomato or lettuce, lemon juice, 1 tsp olive oil, salt

• Preparation:

• Grill the chicken breast.

• Cook quinoa in water, drain, and salt to taste.
• Add herbs of choice and serve alongside the salad.

2. Chicken with Roasted Potatoes

• Ingredients:

• 250g chicken breast

• 200g potatoes
• 1 tsp oil
• Oregano, dill, salt

• Salad: lettuce or arugula, lemon juice, salt

• Preparation:

• Peel potatoes and dice them into cubes. Coat with oil, salt, and seasonings.

• Spread the potatoes on baking paper in a baking dish.
• Dice the chicken breast and add to the potatoes.
• Bake in a preheated oven for 30 to 40 minutes at 200°C. Serve with salad.

3. Trout with Potatoes

• Ingredients:

• 300g trout

• 150g potatoes
• Salt and herbs

• Salad: lettuce or arugula, 1 tsp oil, salt, vinegar or lemon juice

• Preparation:

• Grill or bake the trout in the oven.

• Boil potatoes, salt, and season with herbs.
• Serve warm with salad.

4. Quinoa Bolognese

• Ingredients:

• 250g lean minced beef

• 40g quinoa
• ½ onion
• 1 carrot
• 150ml tomato puree / passata
• Salt and herbs

• Salad: 1 cucumber

• Preparation:

• Sauté finely chopped onion, carrot, and minced beef with a splash of water.

• Add quinoa, pour in water, and simmer until the quinoa softens.
• Add tomato puree, salt, and seasonings, then simmer for a few minutes. Serve with cucumber.

5. Chicken with Grilled Vegetables

• Ingredients:

• 300g chicken breast

• 1 bell pepper
• 1 zucchini
• 100g button mushrooms
• Salt and herbs

• Salad: lettuce or arugula, 1 tsp oil, salt, lemon juice

• Preparation:

• Grill the chicken breast and sliced vegetables in a pan or bake in the oven.

• Season with salt and herbs to taste. Serve with salad.

6. Salmon with Rice

• Ingredients:

• 250g salmon fillet

• 40g rice
• Salt and herbs

• Salad: lettuce or arugula, 1 tsp oil, salt, lemon juice

• Preparation:

• Grill the salmon on both sides.

• Boil the rice, drain, salt, and add herbs. Serve with salad.

3rd Meal (Dinner)

1. High-Protein Salad

• Ingredients:

• 250g chicken breast or 350g hake fillet

• Lettuce or arugula
• 1 tomato
• 1 tsp olive oil

• Salt and lemon juice

• Preparation:

• Chop the tomato and mix with lettuce or arugula.

• Dress with olive oil, salt, and lemon juice.
• Grill the chicken breast or hake, slice, and place over the salad.

2. Caesar Salad

• Ingredients:

• 250g chicken breast

• 1 egg
• Romaine or iceberg lettuce
• Salt and herbs

• Dressing: 1 tsp olive oil, 50ml plain yogurt, lemon juice

• Preparation:

• Grill the chicken breast and hard-boil the egg.

• Slice chicken and egg, then combine with torn lettuce, salt, and herbs.
• Mix dressing ingredients and drizzle over the salad.

3. Chickpea Mix Salad

• Ingredients:

• 200g chicken breast

• 100g cooked chickpeas
• 1 tomato
• Lettuce or arugula

• Salt, herbs, and lemon juice

• Preparation:

• Grill chicken breast and slice into strips.

• Combine with tomato, salad greens, and cooked chickpeas.
• Season with salt, herbs, and lemon juice to taste.

4. Tuna Mix Salad

• Ingredients:

• 240g drained canned tuna in brine

• 1 boiled egg
• 50g leek
• 100g celeriac (celery root)
• 1 carrot
• Lettuce or arugula

• 1 tsp olive oil, salt, lemon juice

• Preparation:

• Finely slice leek and celeriac, grate carrot, and toss with lettuce/arugula.

• Add sliced boiled egg and drained tuna.
• Dress with olive oil, salt, and lemon juice.

5. Tzatziki Salad with Chicken

• Ingredients:

• 150g chicken breast

• 1 cucumber
• 2 garlic cloves
• 300g sour milk or skyr
• 1 tsp olive oil

• Salt and dill

• Preparation:

• Grill the chicken breast.

• Grate cucumber and squeeze out all excess liquid, then mince the garlic.
• Mix cucumber and garlic with sour milk/skyr, olive oil, salt, and dill.
• Serve as a side with warm grilled chicken.

6. Evening Puree Soup with Meat

• Ingredients:

• 250g chicken breast

• 200g broccoli or cauliflower
• 1 tsp olive oil
• 15g pumpkin seeds

• Salt and herbs

• Preparation:

• Boil chicken breast and broccoli (or cauliflower).

• Add olive oil, salt, herbs, and a splash of cooking liquid, then blend into a smooth, creamy texture.
• Sprinkle with pumpkin seeds before serving.

RULES

1. You should drink 2.5 to 3 liters of water per day. This is essential, which is why it is listed as rule number one. You may also drink unsweetened lemonade with zero-calorie sweetener.
2. A minimum 3-hour break between meals is mandatory. A snack is also considered a meal. This means you do not take a single bite of food for 3 hours between meals, as every bite contains extra calories that may prevent you from reaching a caloric deficit. Only water, tea, coffee without milk or sugar, and unsweetened lemonade are allowed. You may use stevia, erythritol, or zero-calorie sweetener as a sugar substitute.
3. Weighing your food is mandatory; always weigh it raw (before thermal preparation).
4. Do not add extra food or supplements on your own; eat strictly what is listed in the plan. Do not swap meals without approval or add anything beyond what is specified for each meal.
5. Prepare food exactly according to the recipes, without adding roux, cooking creams, sour cream, extra oil, etc.
6. Cook meat on a grill, grill pan, or baked in the oven.
7. Cook fish in the oven or on a grill.
8. For salad dressings, use exclusively olive oil or flaxseed oil, and lemon juice or apple cider vinegar. Do not use wine vinegar, balsamic vinegar, refined cooking oils, etc.
9. Use sea salt and herbs (oregano, basil, curry powder, parsley) instead of Vegeta or artificial spice mixes.
10. Approved salad greens and vegetables include lettuce, iceberg, arugula, radishes, tomatoes, bell peppers, cabbage, and cucumbers. Salad is mandatory with every meal in large quantities, unless stated otherwise. Salads are rich in fiber, minerals, and vitamins, and will keep you full.
11. Permitted bread is Tonus (sprouted grain) or whole grain bread. One slice equals 30g.
12. Only consume cheese containing less than 10% fat.
13. Consume tuna in its own brine (water-packed), drained, never in oil.
14. Coffee and tea are allowed whenever you feel the need, but must be consumed without milk and sugar (sweeteners are permitted).
15. If you do not manage to eat all scheduled meals during the day, you may skip the 2nd meal (lunch).