Macros, meal plans, and the foods that actually matter. No fad diets — just the fundamentals that work.
Dehydration kills performance before you even feel thirsty. Carry a bottle everywhere. If your urine is yellow, drink more.
Aim for 1.6–2.2g of protein per kg of bodyweight per day. Split it across 4–6 meals. Your body can only use ~40g per sitting.
Cortisol is highest in the morning. Eating early stops muscle breakdown. Don't fast until noon and wonder why your lifts suffer.
Not forever — but for 80% of your meals, eat whole foods. Chips, takeaway, and soft drinks are killing your progress silently.
You fast for 7–9 hours while sleeping. Slow-digesting casein protein (Greek yoghurt, cottage cheese, casein shake) before bed prevents overnight muscle breakdown.