Meal Structure

Four meals work better than three for your frame. Spread protein evenly to keep muscle protein synthesis elevated throughout the day.

• Breakfast: 30-40g protein (eggs, protein oats, shake)
• Lunch: 35-45g protein (chicken breast, fish, lean beef)
• Afternoon/Pre-workout: 20-30g protein (shake, Greek yogurt)
• Dinner: 35-50g protein (salmon, steak, turkey)
• Evening (optional): 20-25g protein (casein shake, cottage cheese)

Eat protein within 30 minutes post-workout when possible. Your frame responds well to timed nutrition around training sessions.

Best Protein Sources

• Chicken breast or thighs: versatile, lean, easy to prep in bulk
• Salmon or white fish: omega-3s support recovery and hormone health
• Lean beef or bison: iron, zinc, creatine for training performance
• Eggs and egg whites: complete protein, fast to cook
• Greek yogurt or cottage cheese: convenient, slow-digesting options
• Whey or casein protein: fill gaps when whole food isn’t practical

Rotate your sources. Eating the same protein daily creates micronutrient gaps and flavor fatigue that kills adherence.

Training Note

Lift 3-4 days per week with progressive overload. Track your weights and add load when form allows.

Walking beats running during a deficit. Running spikes hunger and cortisol while eating into muscle tissue. Walking burns fat without those side effects. Aim for 20-30 minutes daily.

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.