FoodNot a diet, not a meal plan — just ten foods worth having around, and what each one actually brings to your plate.
RoutineNone of these require a 5am wake-up or a new app. Just seven small adjustments that change how a normal day actually feels.
"It's for muscle" is true, but it is a small part of the answer. Here is what protein is actually doing in the body.
High ProteinForget the "1g per pound" rule of thumb. Here is how to actually calculate the protein target that fits your goal.
Meal PrepMeal prep fails when the system is too complicated. Here is the version that survives a real week.
CaloriesYou do not need a spreadsheet to lose fat. You need a deficit that is big enough to work and small enough to sustain.