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.

Medical Note

At this weight, nutritional changes affect medications, blood pressure, blood sugar, and organ function. Your doctor must clear you before you begin.

Get kidney function tested before increasing protein. Check blood pressure, fasting glucose, and A1C to establish your baseline. If your doctor sets a protein limit different from this guide, follow their number. It overrides everything else.

This guide is educational, not medical advice. Your medical team is your starting line.

Bottom Line

Hit your protein target daily. 1,700-2,100 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.