Meal Structure

Keep it simple. Complex recipes fail when energy is low or mobility is limited.

• Breakfast: 25-35g protein (eggs, Greek yogurt, shake)
• Lunch: 35-45g protein (rotisserie chicken, deli meat, canned fish)
• Snack: 20-25g protein (shake, cheese, yogurt)
• Dinner: 30-40g protein (baked fish, chicken, lean beef)
• Evening (if needed): 15-25g protein (casein shake)

Pre-cooked proteins are your best option. Rotisserie chicken, pre-cooked eggs, canned tuna, deli meat. Remove every barrier between you and hitting your target.

Best Protein Sources

• Fatty fish (salmon, mackerel): omega-3s reduce joint inflammation
• Eggs: complete protein, minimal prep
• Greek yogurt: protein plus probiotics
• Chicken thighs: collagen-rich connective tissue supports your joints
• Whey protein: lowest-friction delivery when cooking is difficult
• Bone broth: direct collagen for joint tissue

Limit processed meats and fried proteins. They add inflammation without adding value.

Training Note

Keep lifting heavy during your deficit. This is non-negotiable for preserving the muscle that powers your strength.

3-5 reps on compound lifts. Squat, deadlift, bench, row, press. Maintain the loads you built. The deficit handles fat loss. Your job is convincing your body it still needs that muscle by demanding it lift heavy regularly.

Add walking, not running. Twenty to thirty minutes daily. Low impact, sustainable, effective.

Bottom Line

Hit your protein target daily. 1,800-2,200 calories daily. Train consistently. The rest is patience and adherence.

There are no hacks. No secrets. Just consistent execution of the basics until the basics produce results. They always do, given enough time.