10d • General discussion
🥩 Weekly Focus Week 1: Protein
This week we're focusing on one thing: hitting your protein target.
Not because protein is the only thing that matters. Because it's the highest-leverage lever most people ignore. Get this right and the rest of the pillars get easier — better recovery, better body composition, better satiety, less cravings.
Your target: 1.6 to 2.2 grams of protein per kilogram of bodyweight, per day.
For a 75kg adult, that's 120 to 165 grams. Most adults get half of this.
Three rules for the week:
1. Eat protein first on every plate. Fork goes to it before anything else.
2. Aim for 25 to 40 grams per meal. You can't bank protein for later — the body uses it in windows.
3. Fix breakfast first. It's the meal most adults skip protein on.
Drop a comment below:
- Your bodyweight and target
- What you're eating for breakfast tomorrow
I'll reply to each one this week.
If you want the full walkthrough — watch "Hitting Your Protein Target" in the Life Athlete Coach course. If you're not in yet: https://plan-longevity.com/start
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🥩 Weekly Focus Week 1: Protein
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