🔥 Protein goal (MOST important) 👉 110–140g protein per day This is what will: - Build/maintain muscle - Keep you full - Help body recomposition ⚖️ Calories (simple approach) Be sure to know your maintenance calorie intake. this is different from person to person. depends on how active you are. Once you figure that out, Since you want to maintain + build muscle: - Eat around maintenance or slightly below maintenance on rest days - Don’t crash diet Think:👉 “Fuel performance, not restriction” 🍽️ 2. HOW TO STRUCTURE YOUR MEALS Instead of overthinking, use this simple structure: 🥗 EACH MEAL = “Protein Anchor Rule” Every meal should include: - 1 palm-sized protein - 1–2 fists of veggies or fruit - 1 cupped-hand carbs (adjust based on activity) - 1 thumb fats Examples of meals: 🍳 Breakfast - Eggs + egg whites OR Greek yogurt - Fruit (berries/banana) - Optional oats or toast 🥗 Lunch - Chicken or turkey - Rice, potatoes, or quinoa - Veggies + olive oil 🍝 Dinner - Salmon, lean beef, or chicken - Veggies - Small carb portion if training day 🥤 Snack (important for protein) - Protein shake OR Greek yogurt OR cottage cheese 🧠 3. HOW TO INCREASE PROTEIN (WITHOUT HATING FOOD) This is where most people struggle. Easy protein upgrades: - Swap cereal → Greek yogurt + fruit - Add protein shake daily - Use egg whites + whole eggs - Choose lean meats (chicken, turkey, fish) - Add cottage cheese before bed - Snack on jerky, yogurt, or protein bars 🚀 “HIT 30G PER MEAL” RULE Instead of counting all day: 👉 Aim for 25–35g protein per meal (3–4 meals) That alone gets you there. 💪 4. FOR MUSCLE GROWTH (IMPORTANT) You can’t just eat protein—you also need: 🏋️ Training focus: - Progressive overload (increasing weights/reps) - 3–5 strength sessions/week minimum - Train glutes, legs, back (big muscle groups) 💤 Recovery: - 7–9 hours sleep - Rest days matter (muscles grow here) ⚖️ 5. COMMON MISTAKE TO AVOID

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Here is some habit trackers to help keep you on track and provide you some guidance on your journey.

My biggest advice to starting your weightloss journey is to not do too much. wym??? A lot of times people tend to get this burst of motivation and decide to start off so strong. They tend to cut everything off, go in a big deficit, may be excessive in the gym, cutting everything off at once etc. This is not a good way to start. We want to build longevity and create something maintainable and sustainable not something that will burn you out. It's best to start with small changes and slowly progress. Always first start with your mind. Learn what your mentality is surrounding food and weight-loss. Learn your triggers and weaknesses.