🍂 Confirmed Season

Soft Autumn

Deep-Leaning · Warm · Muted · Medium-Deep

Temperature: Warm Chroma: Muted Contrast: Medium-High Value: Medium-Deep Metal: Gold / Bronze

🍂

Your Color Palette

Full Soft Autumn Master Palette — Wear These

⭐ Warm Neutrals

★

Off-White / Ivory

★

Cream

Sand

★

Warm Beige

★

Camel

Taupe

Warm Mushroom

Warm Gray

⭐ Browns

★

Caramel / Cognac

★

Golden Brown

Warm Tan

Chocolate

Espresso

Dark Warm Brown

Greens

★

Sage

Warm Sage

★

Olive

Moss

Forest Green

Blues & Teals

Dusty Teal

Dusty Blue

Petrol Blue

Muted Navy

Warm Accents

Dusty Coral

Terracotta

Rust

Brick Red

Mustard

Warm Mauve

Warm Bronze

Soft Darks

Soft Charcoal

Warm Black

Avoid These

Wrong Colors — Too Bright, Cool, or Stark

Pure White

Cool Gray

Bright Blue

Mint Green

Neon / Vivid

Note: Sage green is a core Soft Autumn color — it was incorrectly flagged as an avoid under the old True Autumn reading. Confirmed wearable.

Outfit Formulas

Morning Essential Daily

Cream polo shirt

Khaki chinos

Tan loafers

Olive Everyday Casual

Olive tee / polo

Warm tan chinos

Off-white sneakers

Sage + Brown Smart Casual

Sage button-up shirt

Chocolate chinos

Brown leather shoes

Weekend Warm Weekend

Camel polo

Dark brown shorts / chinos

Cognac sandals or loafers

Classic Office Business

Cream dress shirt

Muted navy trousers

Brown belt + espresso shoes

Smart Olive Office

Olive dress shirt

Khaki / warm tan chinos

Cognac loafers

Charcoal + Cream Smart

Soft charcoal trousers

Warm beige dress shirt

Brown Oxford shoes

Taupe + Terracotta Office Casual

Taupe chinos

Terracotta shirt

Chocolate belt + brown shoes

Terracotta Night Evening

Terracotta button-up shirt

Dark brown chinos

Cognac Chelsea boots + gold watch

Teal Statement Date

Dusty teal shirt

Camel chinos

Dark brown loafers

Moody Rust Evening

Rust shirt

Espresso trousers

Warm bronze belt + brown shoes

Warm Linen Dinner

Warm ivory linen shirt

Muted navy chinos

Brown dress shoes

Linen Beach Beach

Cream linen shirt (open or tucked)

Sand / warm beige shorts

Brown leather sandals

Olive Sport Active

Olive polo / tee

Khaki shorts

Off-white sneakers

Resort Linen Resort

Warm beige linen shirt

Matching linen shorts / pants

Tan leather sandals

Active Warm Gym

Warm tan / camel athletic top

Olive joggers / shorts

Off-white or tan trainers

Ideal Church Best Choice

Cream / warm ivory formal shirt

Dark warm brown trousers

Brown dress shoes

Soft Autumn Navy Smart

Warm beige button-down shirt

Muted navy trousers

Brown dress shoes

Pragmatic Black Tolerated

Terracotta / warm-toned shirt

Black trousers

Black shoes — warm shirt offsets cool black

Navy Smart Versatile

Cream / warm ivory dress shirt

Dark navy trousers

Black or brown dress shoes

Outfit Inspiration

Autumn Classic

Camel + chocolate brown — your everyday anchor

Warm Earth Tones

Olive + warm tan — layered casual

Rust + Brown

Rust shirt + chocolate pants

Warm Polo

Mustard or warm brown polo

Autumn Formal

Chocolate coat + cream shirt

Forest Green Blazer

Green + cream + camel

Mono Camel

Tan suede layers — clean & refined

Dark Autumn Accent

Dark chocolate + terracotta — evening look

Photos via Unsplash (free license) · Color direction only — not exact outfits

Fabric & Texture Guide

Best Fabrics for Soft Autumn

Linen

★ Best

Breathable, natural texture — effortless warm-muted harmony. Core summer fabric.

Soft Cotton

★ Best

Soft & matte — not shiny. Works across all casual pieces. Avoid stiff bright-white poplin.

Suede

✓ Great

Rich, soft texture with matte finish. Ideal for shoes, belts, and bags.

Twill / Chino

✓ Great

Structured, earthy — the core trouser fabric for Autumn. Holds warm color beautifully.

Knit / Jersey

✓ Good

Relaxed texture with natural movement. Great for polos and casual layering.

Linen-Cotton Blend

✓ Good

Lighter and drapey — best of both for the Philippine climate.

Bright Poplin

~ Caution

Fine in warm off-white. Avoid stark bright-white versions — too cool and stark.

Satin / High-sheen

✕ Avoid

Sheen reads cool and synthetic. Conflicts with warm-muted skin.

Nylon / Synthetic brights

✕ Avoid

Too vivid and cool-looking for everyday wear. Reserve for active use only.

Accessories Guide

⌚ Watches

✓ Brown leather strap + gold, bronze, or copper case — already wearing correctly

✕ Avoid: Silver cases, rubber black sport bands for going-out looks

👟 Belts & Shoes

✓ Tan, cognac, or chocolate brown leather — always match belt to shoes

✕ Avoid: Shiny black buckles, silver hardware, patent leather

👜 Bags

✓ Tan, cognac, or chocolate leather. Canvas tote in cream or olive for casual

✕ Avoid: Silver hardware, cool grey or black nylon bags for non-gym use

🕶️ Sunglasses

✓ Warm tortoiseshell, gold frames, brown frames — you already have this right

✕ Avoid: Silver or shiny black frames — reads cool against warm skin

💍 Jewelry

✓ Gold, bronze, copper only — warm metals are your zone

✕ Avoid: Silver chains, rings, or bracelets — cool metals pull the eye away from your warm tone

🧢 Hats / Caps

✓ Khaki, cream, olive, or warm tan — earthy tones integrate naturally

✕ Avoid: Bright white, black, or cool grey caps as your primary hat

Haircut & Grooming Guide

💈 Hair Color

✓ Keep natural near-black / dark brown — aligns with Soft Autumn Deep-Leaning profile. Warm highlights (dark auburn, warm chestnut) could work if subtle

✕ Avoid: Ash or cool highlights, platinum bleach, grey dye — all pull cool and fight your warm skin

✂️ Hair Style

✓ Clean, textured cuts with natural movement. Soft fades or tapered sides. Your current cut is working well

✕ Avoid: Very sharp, high-contrast undercuts with bleached top — too stark and cool-looking

🧴 Skincare

✓ Goal: enhance warmth, not neutralize it. Tinted moisturizers in golden-beige undertone if used

✕ Avoid: Pink or ash-toned foundations/tints — these neutralize your golden-olive undertone

🪒 Beard

✓ Natural growth reads warm and right for your season. Clean shaping works well

✕ Avoid: Very heavy or overly groomed beard products with cool or ashy tones

Style Rules

Do's ✓

🟫Replace black with dark chocolate brown — same depth, warmer result
🤍Replace pure white with cream / warm off-white — softer and more harmonious
🟩Sage, olive, and moss all work — Soft Autumn's green range. Avoid mint and cool greens only
🥇Wear gold, bronze, or copper — your metals. Your gold frames are already correct.
🔵One blue option: warm teal or petrol blue — always warm-leaning, never icy
🧥Layer warm neutrals — camel + chocolate + cream stack beautifully
🌿Lean into earthy prints — warm plaid, tortoise-shell, olive stripes
🍂Lean toward softer, dustier versions of warm colors — muted warmth over rich saturation

Don'ts ✗

❄️No icy / cool blues — fight your warm undertone and create a tired look
⬜No pure white next to your face — stark contrast dulls warm-olive skin
⬛No pure black as a main piece — slightly too cool. Dark warm brown does the job better
🌿No mint or cool greens — but sage is fine. Avoid anything that reads cool or icy
🩶No cool grey — ashy tones fight golden-olive skin
🩷No pastels — too light and typically cool-leaning
🪙No silver jewellery or frames — silver reads cool against warm skin
🎨No neon / very high-chroma colors — your muted coloring gets overpowered

Shopping Guide

Buy First — Priority

1 Olive shirt or polo
2 Terracotta or rust shirt
3 Camel / warm tan chinos
4 Chocolate brown trousers
5 Warm cream shirt (replace white)
6 Dark brown leather shoes + belt

Good Additions

→ Mustard yellow piece (shirt or knit)
→ Forest green shirt or jacket
→ Warm plaid shirt (cream + gold + brown)
→ Burnt orange polo or tee
→ Warm teal — one optional blue piece

Avoid Buying

✕ Icy or bright blue shirts
✕ Mint / cool green (sage is fine)
✕ Pure white t-shirts for outerwear
✕ Pure black pieces as key items
✕ Silver accessories or watches
✕ Cool grey pants or jackets

Live Draping Results — From Your Photos

Confirmed from actual photos

Sage Green

✓ Good

Worn in IMG_1732 selfie — sat comfortably against warm-olive skin. Sage is a core Soft Autumn color. Previously mis-flagged under True Autumn reading.

Warm Tan / Khaki

✓ Good

Worn in IMG_0937 and IMG_35A6E08A. Harmonizes with skin naturally. Earthy and correct.

Gold Frames

✓ Correct

Already wearing warm gold frames — exactly right for Soft Autumn. Stay with gold over silver.

Black Polo

~ Borderline

Worn in IMG_0937. Looks okay but slightly stark. Dark chocolate brown would serve better.

Warm Plaid

✓ Good

Worn in IMG_1730 & IMG_1725. Warm cream-and-check tones harmonize well — right direction for shirts.

Body Composition

Age

25yrs

Height

170cm

Current

95kg

May 2026

Target

75kg

−20 kg · EOY 2026

Nutrition Targets — Cut (95 kg)

Calories

2200kcal

~−600 kcal deficit

Protein

210g

2.2 g/kg · floor 154 g

Fat

65g

~27% · hormonal floor

Carbs

186g

fill remaining kcal

Macro Rationale

PProtein 210 g (2.2 g/kg): Anti-catabolic floor for a cutting HIT lifter. Morton 2018 floor is 154 g but deficit + failure training push the practical target to 2.0–2.4 g/kg. Via soy protein isolate (whey avoided — causes breakouts). The "90 g is enough" trend is a misread of the RDA + Morton 2018 statistical artifact — see sources.
FFat 65 g (0.68 g/kg): Minimum for hormonal health and fat-soluble vitamin absorption (D3 + K2). Below ~0.5 g/kg risks testosterone suppression; 65 g keeps you safely above that floor while preserving calories for protein and carbs.
CCarbs 186 g: Fills the remaining calories. Prioritize pre/intra-training for glycogen — especially important for HIT sets to failure where the last rep is the whole stimulus. Not a low-carb diet.

Estimated TDEE at 95 kg · 170 cm · 25 yrs · 5-day HIT: ~2800–2900 kcal/day. 2200 kcal = ~−600–700 kcal deficit → ~0.5–0.75 kg/week loss rate. Adjust up if training performance drops; down if rate of loss stalls.

Training Protocol — HIT

High-Intensity Training · Low Volume · To Failure

Working sets taken to true muscular failure. Most exercises 2 working sets; priority muscles (lateral delts, lats) at 3. Machine and cable bias — safer to push to failure, better isolation, lower injury risk. Lineage: Arthur Jones → Mike Mentzer → Dorian Yates → Jeff Nippard's LVHI.

Why low volume works

✓Effective reps — only the last ~5 reps before failure produce hypertrophic stimulus. Most volume-based programs are mostly junk reps.
✓Junk volume avoided — sets far from failure generate fatigue without stimulus. LVHI strips them out.
✓Cut-friendly — Nippard's 100-day cutting experiment used this exact protocol; mirrors Charles's current phase.
~RP framework (MEV/MAV/MRV) does not apply — that framework is calibrated for non-failure training. Volume critiques of this program are methodologically incorrect.

PPLUL 5-Day Split · Rev. 17

Day 1 Push — Machine Stability

Incline Bench Press (Smith)3 · 8–12
Pec Deck / Cable Fly2 · 12–15
Lateral Raise (Machine) ★3 · 12–15
Shoulder Press (Machine)3 · 8–12
Overhead Triceps Ext. (Cable)2 · 10–15
Triceps Pushdown (Cable)2 · 10–15

Day 2 Pull — Lat Flare & Serratus

Lat Pulldown — Wide (Cable) ★4 · 8–12
Cable Pullover2 · 12–15
Chest Supported Row (Machine)2 · 8–12
Preacher Curl (Machine)2 · 10–12
Bayesian Curl (Cable)2 · 12–15
Reverse Fly (Machine)2 · 12–15

Day 3 Legs — The Hinge Shift

Leg Press (Machine)3 · 10–15
Dumbbell RDL2 · 8–12
Leg Extension (Machine)2 · 12–15
Calf Press (Seated)2 · 15–20
Cable Crunch2 · 12–15

Day 4 Upper — Detail & Symmetry

Incline Chest Press (Plate)3 · 8–12
Single Arm Lat Pulldown2 · 10–12
Chest Supported Row (Plate)2 · 8–12
Lateral Raise (Cable) ★3 · 12–15
Hammer Curl (Cable)2 · 10–12
Triceps Pushdown (Cable)2 · 10–15
Face Pull (Cable)2 · 12–15

Day 5 Lower — Posterior & Core

Back Ext. (Life Fitness)3 · 10–15
Seated Leg Curl (Machine)2 · 10–12
Wide Leg Press (Machine)2 · 10–15
Crunch (Machine)2 · 12–15
Calf Press (Seated)2 · 15–20

Rating

9/10

Post Rev. 11–15 optimization. −1: DB RDL is the only free-weight exercise.

Primary Aesthetic Targets

V-Taper Drivers + Detail Muscles

Lateral delt width Upper chest shelf Triceps mass Lat width Bicep peak Trap-to-neck fullness

Source: Horvath (1981, replicated cross-culturally) — 1.6 shoulder-to-waist ratio is maximally attractive. Lateral delts get minimal indirect stimulus, so they're trained 2×/week directly (Day 1 machine + Day 4 cable).

Active Goals

⚖️

Body Composition

95 kg now → 75 kg · Year-end 2026

−20 kg

Aesthetic hypertrophy with concurrent fat loss. 95 kg → 75 kg over the year. High-protein deficit alongside HIT training to preserve lean mass during the cut. Macro targets: ~210 g protein · 65 g fat · 186 g carbs · ~2200 kcal/day.

💪

Aesthetic Hypertrophy

Priority muscle groups

Ongoing

Lateral delt widthDay 1 machine + Day 4 cable (3 sets each)
Lat widthDay 2 wide grip (3 sets) + Day 4 unilateral
Upper chest shelfIncline pressing D1 + D4; Pec Deck D1
Triceps mass~67% of upper arm size — long head D1, lateral D1/D4
Bicep peak + massPreacher (shortened) + Bayesian (lengthened) D2

🍂

Style — Buy First

Soft Autumn wardrobe essentials

Shopping

Camel chinosAnchor neutral — pairs with everything
Sage button-up shirtConfirmed core color from draping (IMG_1732)
Olive piece (polo or shirt)Soft Autumn signature
Warm-brown leather belt + shoesMatch — never black
Off-white sneakersReplace pure white

🌿

Fragrance Signature

Find a Mith primary

Sampling

Royal OudPrimary bet — Soft Autumn Deep match
Green SandalwoodSafer daily option
Heritage OudEvening / depth alternative
Philosophy of TaoWildcard — tea/smoke/rum/leather

Vault Activity · Latest 10

Most recent operations on the brain. Static snapshot — re-rendered when log.md changes.

2026-05-26

ingest Protein Requirements Debate — weight updated to 95 kg

Traced origin of "90 g/day is enough" trend (RDA misread + Morton 2018 statistical artifact + Henselmans distortion). Verdict: 90 g = 0.95 g/kg at 95 kg — below every evidence floor. Targets updated: 190–228 g/day (center 210 g). Macros added to dashboard.

2026-05-18

lint Fixes applied — dashboard path, perfumer list, framework page

index.md dashboard reference corrected. Mith entity perfumer list expanded 4 → 17. Created Fragrance-Color-Season Translation concept.

2026-05-18

lint Vault health check

Report: broken dashboard path, stale Mith index entry, missing translation concept. No live contradictions; supersede flags intact.

2026-05-18

ingest Mith Bangkok — full-lineup pass (revision)

Expanded source page 5 → ~45 scents. Primary recommendation changed: Green Sandalwood → Royal Oud. Tier 1: Royal Oud, Green Sandalwood, Heritage Oud.

2026-05-18

ingest Mith Bangkok fragrance brand + lineup research

Initial pass. Source + entity + query created. Mystery for Him diagnosed as Bright Spring fruity-chypre — mismatch with Charles's Soft Autumn register.

2026-05-14

query PPLUL split rated 9/10

Full program assessment after Rev. 11–15 optimization. −1 point: DB RDL is the only free-weight exercise.

2026-05-14

lint PPLUL split stale claims fixed

"Rev. 1" → "Rev. 15"; working sets range corrected; entities/Charles.md updated with 3-set priority muscles.

2026-05-14

schema PPLUL Rev. 17 — Life Fitness Back Extension Machine

Day 5: 45° Back Extension → Life Fitness Machine. Same stimulus, more controlled, safer to failure.

2026-05-14

schema PPLUL Rev. 16 — Pec Deck moved D4 → D1

D4 was overloaded at 8 exercises. D1: 5→6; D4: 8→7. Chest isolation back on Push day where it structurally belongs.

2026-05-14

schema PPLUL Rev. 15 — Single Arm Lat Pulldown restored

Lats now 2×/week. D2: wide grip bilateral + pullover; D4: unilateral variation. Lat width is the primary V-taper driver.

2026-05-14

schema PPLUL Rev. 14 — Preacher Curl restored

Preacher + Bayesian together cover the full bicep strength curve — shortened + lengthened positions.

🌿

🍂 Soft Autumn Deep Match

Royal Oud

Mith Bangkok · 2022 · Green tea, cardamom, bergamot, lemon / suede, patchouli, orris, papyrus / agarwood, palisander rosewood, sandalwood, oakmoss, incense, tobacco. Every base note is a Soft Autumn signature; the suede/orris heart is the exact muted-earthy register that flatters Charles visually.

Currently Wearing

Mystery for Him — Hérault, 2023. Pineapple-forward Aventus-style fruity-chypre. Translates to Bright Spring energy: loud, juicy, projection-heavy. Smells good but broadcasts brighter than your muted-warm visual register. That's why it feels slightly off.

Tier 1 · Strongest Matches

Royal Oud

Tea, suede, oud, sandalwood, oakmoss, tobacco, incense. The bet — closest scent-to-palette translation in the lineup.

Primary

Green Sandalwood

Cardamom · iris · sandalwood · amber. Voelkl, 2024. Safer daily/office — sandalwood-iris is textbook Soft Autumn.

Daily

Heritage Oud

Incense, thyme · cumin, orris, chocolate · oud, sandalwood, vetiver, amber. Gavarry, 2025. Evening / cooler weather.

Evening

Tier 2 · Strong Alternates

Philosophy of Tao

Bergamot, apricot · tea, smoke, rum · leather, moss, vetiver, guaiac. Calice Becker, 2025.

Wildcard

Pistachio & Vetiver

Creamy-nutty top grounded by earthy vetiver/cedar. A gourmand that behaves. Gavarry, 2025.

Cozy

Velvet Vanilla

Don't trust the name — base is leather, tobacco, guaiac, vetiver, oakmoss. Vanilla is the supporting actor.

Sleeper

Twilight

Orange, cardamom, nutmeg · vetiver, cedar, patchouli, ambroxan, benzoin, oakmoss. Spicy-woody.

Spicy

Sampling Plan

3-Decant Test or 2-Bottle Wardrobe

Three Decants

1Royal Oud — the bet
2Green Sandalwood — the safe daily
3Philosophy of Tao or Velvet Vanilla — wildcard

Wear each on a separate day, same shirt, same routine. The one that gets the most "you smell good" comments and feels like part of you (not a costume) is your signature.

Two-Bottle Wardrobe

Green Sandalwood (day/office) + Royal Oud (evening) covers the full Soft Autumn Deep range. Skin-close daily + projection-ready evening.

Skip

Mismatched with Soft Autumn Deep

Aquatics & citrus (Italian Bergamot, Aqua Blue, Beach Breeze, Horizon, Lemon Ice Tea, Touch the Rain, Water-Lily Pond, Moonlight, Florida Orange) — too cool-bright.
Sweet/powdery (Velvet Amber, Mellow Musks, Golden Rice, Chocolate Cafe, Mango Sticky Rice, Crystal Flower, Mystery for Her, Thai Tea 2025) — sugar without dirt.
Soft-pretty (Mantra, Cozy Musk, Nude, Love, Jasmine Garland, Signature, Unknown) — Soft Summer / Light Spring territory.
Too dark (Fierce) — Dark Winter, not Deep-Leaning Autumn.

The Framework

Fragrance-Color-Season Translation — each color dimension (temperature, value, chroma) has an olfactory analog. Warm/cool = amber-wood-spice vs. aquatic-citrus. Deep/light = oud-leather vs. white-tea-musk. Muted/bright = earthy-lived-in vs. juicy-sparkling. A scent "matches" a season when its dominant base notes occupy the same quadrant as the wearer's coloring.

Lunch Target — Cut Phase

Daily Cal

2200kcal

~−600 deficit

Daily Protein

210g

2.2 g/kg · 95 kg

Lunch Cal

600–750kcal

target per meal

Lunch Protein

40–55g

target per meal

Morning soy isolate
~47 g before lunch. Dinner needs ~100–120 g more. Easiest morning.

Morning 7-Eleven (~25 g)
~22 g before lunch. Dinner must carry ~125–145 g. Heavy dinner required.

Training-day evening-loaded
No morning shake. Lunch + 40 g 7-Eleven = ~83 g. Post-workout soy = +47 g. Dinner only needs ~60–80 g. Easiest to hit.

Tier 1 — Default Orders

Lean protein · clean stir-fry · order these by default

Meat options: ไก่ (chicken) · หมู (pork) · เนื้อ / เนื้อวัว (beef) · เต้าหู้ (tofu) — swap freely in most stir-fries; beef adds ~฿10–20.

Kra pao chicken + fried egg + less rice

กะเพราไก่ไข่ดาว ข้าวน้อย

Say "ไก่สับ ไม่ใส่น้ำมันเลย" — cooks fine without oil; saves ~100 kcal

580–650 kcal

42–48 g protein

ไม่ใส่น้ำมันเลย ✓ Default

Garlic chicken + extra egg + less rice

ไก่ผัดกระเทียม ไข่ดาวเพิ่ม ข้าวน้อย

Cleanest stir-fry — minimal added sugar

520–600 kcal

40–45 g protein

ไม่ใส่น้ำมันเลย ✓ Default

Mixed veg stir-fry with chicken + less rice

ผักรวมมิตรผัดไก่ ข้าวน้อย

"เพิ่มผักได้ไหม" for more volume; good on non-training days

450–550 kcal

35–42 g protein

ไม่ใส่น้ำมันเลย ✓ Default

Thai omelette with minced pork + less rice

ไข่เจียวหมูสับ ข้าวน้อย

Egg-heavy = high protein per baht; ask for shallow-fry if possible

540–640 kcal

35–42 g protein

Default

Ginger chicken stir-fry + less rice

ไก่ผัดขิง ข้าวน้อย

Anti-inflammatory; very low sugar

500–580 kcal

40–46 g protein

ไม่ใส่น้ำมันเลย ✓ Default

Pad cha chicken or pork + less rice

ฉ่าไก่/หมู ข้าวน้อย

Aromatic spiced stir-fry — one of the more flavorful options; needs oil for char

510–620 kcal

38–45 g protein

Default

Curry-paste stir-fry chicken + less rice

ไก่ผัดพริกแกง ข้าวน้อย

Rich umami from roasted chili paste — no coconut milk

540–640 kcal

40–46 g protein

ไม่ใส่น้ำมันเลย ✓ Default

Morning glory dry-fried with pork or chicken + less rice

ผักบุ้งไฟแดงใส่หมู/ไก่ ข้าวน้อย

Classic high-heat wok — needs oil for the char; request น้ำมันน้อย not oil-free

470–560 kcal

36–42 g protein

Default

ผัดน้ำมันหอย — Oyster Sauce Stir-fries

High-vegetable · lower calorie density · add egg to hit protein target

Broccoli + oyster sauce with chicken + less rice

บล็อคโคลี่ผัดน้ำมันหอยไก่ ข้าวน้อย

Best veg-protein combo in this category; high fiber; filling

420–510 kcal

35–42 g protein

Top pick

Broccoli + oyster sauce with pork + less rice

บล็อคโคลี่ผัดน้ำมันหอยหมู ข้าวน้อย

Slightly fattier than chicken version; still lean overall

440–530 kcal

33–40 g protein

Backup

Long beans + oyster sauce with pork + less rice

ถั่วฝักยาวผัดน้ำมันหอยหมู ข้าวน้อย

Very low calorie; high satiety; add egg — protein alone is low

390–470 kcal

28–35 g protein

Backup

Cabbage + oyster sauce with pork or chicken + less rice

กะหล่ำปลีผัดน้ำมันหอยหมู/ไก่ ข้าวน้อย

Dirt cheap; high satiety per calorie; always add egg

370–450 kcal

26–34 g protein

Backup

Morning glory + oyster sauce with pork + less rice

ผักบุ้งผัดน้ำมันหอยหมู ข้าวน้อย

Softer/saucier version vs. ไฟแดง; same vegetable, different style

400–480 kcal

28–34 g protein

Backup

Tier 2 — Solid Backups

Slightly higher fat or lower protein density — fine regularly

Kra pao pork + fried egg + less rice

กะเพราหมูสับ ไข่ดาว ข้าวน้อย

Fattier than chicken kra pao but still a solid choice

600–680 kcal

38–44 g protein

ไม่ใส่น้ำมันเลย ✓ Backup

Clear tofu soup with minced pork + rice

ต้มจืดเต้าหู้หมูสับ + ข้าว

Very low fat; high protein; pair with extra egg to hit the target

450–540 kcal

35–42 g protein

Backup

Soft pork with garlic + less rice

หมูนุ่มผัดกระเทียม ข้าวน้อย

Tender cut = slightly fattier but popular; flavor payoff high

550–640 kcal

38–44 g protein

Backup

Kra pao tofu + fried egg + less rice

กะเพราเต้าหู้ไข่ดาว ข้าวน้อย

Good on soy-isolate mornings when you already have 45–50 g protein

460–540 kcal

28–36 g protein

ไม่ใส่น้ำมันเลย ✓ Backup

Mixed mushroom + oyster sauce with chicken + less rice

เห็ดรวมผัดน้ำมันหอยไก่ ข้าวน้อย

Low calorie density; good micronutrient variety — add an extra egg

440–530 kcal

32–38 g protein

Backup

Tom kha chicken (small bowl) + rice

ต้มข่าไก่ ข้าว (ถ้วยเล็กนะ)

Moderate fat from coconut milk — limit to small portion

500–620 kcal

30–38 g protein

Backup

Tier 3 — Light Days

Rest days, under-calorie catch-up, or light appetite

Chicken or pork rice porridge

ข้าวต้มไก่/หมู

Low protein per bowl — add 2 boiled eggs to hit the target

350–430 kcal

22–30 g protein

Light

Glass noodle salad with chicken or pork

ยำวุ้นเส้นไก่/หมู

Cool, refreshing, low cal; protein is modest — not a full meal alone

380–460 kcal

24–32 g protein

Light

Sweet and sour chicken + less rice

ผัดเปรี้ยวหวานไก่ ข้าวน้อย

Higher sugar than other stir-fries; save for training days if you want the carbs

520–620 kcal

32–40 g protein

Light

Protein Boosters

Add to any dish

1 fried egg

ไข่ดาวเพิ่ม 1 ฟอง

+70 kcal · +6 g · ~฿5–10

2 boiled eggs

ไข่ต้ม 2 ฟอง

+140 kcal · +12 g · ~฿10–15

1 soft-boiled egg (runny yolk)

ไข่ลวก 1 ฟอง

+70 kcal · +6 g · ~฿5–10

Soft-scrambled eggs (2 eggs)

ไข่คน 2 ฟอง (เอานุ่มๆ)

+160 kcal · +12 g · ~฿15–20

Extra meat portion (chicken/pork/beef)

เพิ่มเนื้อ/หมู/ไก่พิเศษ

+80–120 kcal · +10–15 g · ~฿15–30

Extra firm tofu

เพิ่มเต้าหู้แข็ง

+60–80 kcal · +6–8 g · ~฿10

Ordering Hacks

Say these at the stall

ข้าวน้อย Less rice — saves ~100–150 kcal automatically
ไม่ใส่น้ำมันเลย No oil — saves ~100 kcal. Works for: กะเพรา · ผัดกระเทียม · ผัดขิง · ผัดพริกแกง · ผักรวมมิตร. Not for: ไฟแดง, ฉ่า
ไม่ใส่น้ำมันเยอะ Less oil — cuts 80–120 kcal; use for ไฟแดง, ฉ่า, ผัดน้ำมันหอย dishes
ไม่หวาน Not sweet — removes added sugar in stir-fry sauces
เพิ่มผักได้ไหม More vegetables — volume eating, keeps you full
เพิ่มไข่ดาว / ไข่ลวก / ไข่คน Extra egg — cheapest protein upgrade (~฿5–10). Styles: ดาว (fried) · ลวก (soft-boiled, runny yolk) · คน (scrambled — say "เอานุ่มๆ" for soft). ต้ม (hard-boiled) also available.
ไก่สับ Minced chicken (for kra pao) — leaner than thigh chunks

Avoid

Don't order these — calorie bombs or bad macro ratios

✕ข้าวมันไก่ — Fatty poached skin-on chicken + oily seasoned rice; protein-to-fat ratio is poor
✕ข้าวผัดไก่/กุ้ง (Fried rice) — High oil; usually 800–1,000+ kcal; protein density low
✕ผัดไทย — High carb + sugar + oil; moderate protein; bad cut macro profile
✕ต้มยำกุ้งน้ำข้น — Creamy coconut milk version; hidden fat; opaque calorie count
✕แกงมัสมั่น / แกงกะหรี่ (Curry) — Coconut milk = 150–250 kcal per 100 mL; standard portion hits 900–1,100 kcal
✕หมูกรอบราดข้าว — Crispy pork is mostly saturated fat and skin
✕ข้าวไก่ทอด — Breaded, oily; hard to portion; deep-fry cost is very high
✕ข้าวเพิ่ม (Extra rice) — Standard scoop ≈ 200–250 kcal; adding doubles carb load with zero protein

Daily Protein Math

Morning soy isolate (2 scoops)
Morning ~47 g + Lunch ~43 g = ~90 g before dinner. Dinner needs ~120 g more — large chicken breast + eggs gets there.

Morning 7-Eleven shake (~25 g)
Morning ~22 g + Lunch ~43 g = ~65 g before dinner. Dinner must carry ~145 g more — prioritize chicken breast, lean pork, eggs, tofu.

Training-day evening-loaded
No morning shake. Lunch ~43 g + 7-Eleven 40 g = ~83 g. Post-workout 2 scoops = +47 g. Dinner only needs ~60–80 g — easiest scenario.