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Nutrition
Protein first, then the rest
If one macro is going to be right, make it this one.
Why it goes first
It is the macro most people undershoot, it protects lean mass when energy is restricted, and it is the most satiating of the three. Getting it right makes the other two easier to manage because appetite stops fighting you.
How much, roughly
Your target comes out of the assessment and scales with body weight and training load. In practice it lands at a palm-sized portion at three or four meals, which is a far more useful instruction than a number you have to convert at every meal.
Spreading it out
Three or four servings across the day beats one large hit in the evening. Not because the total does not matter, but because spreading it is easier to repeat and easier to hit when a day goes sideways.
What this does not mean
It does not mean shakes, bars or supplements. Nothing in the protocol depends on buying anything, and we do not sell any. Food does this job perfectly well.
General guidance for healthy adults, not medical or dietetic advice. If you have a health condition or are unsure whether an approach suits you, speak to a qualified professional.
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