Free guide · PROTEIN
Before you worry about supplements, hit your protein.
Most men do not need a more complicated diet first. They need enough protein, repeatable meals, and a target they can hit on busy days.
Use this today
The simple version beats the perfect one.
Step 1
Start around 0.8 grams of protein per pound of bodyweight per day. If you carry a lot of body fat, use goal bodyweight as the target.
Step 2
Anchor each meal with protein first: meat, eggs, Greek yogurt, cottage cheese, fish, or whey when the day gets tight.
Step 3
Use three or four protein hits per day instead of trying to rescue the number at night.
Step 4
Track it for two weeks. After that, you will know the portions by eye and the whole diet gets less chaotic.
Keep going
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