Eat, train, recover. Log it all.

Feet shoulder-width apart, lower your hips until your thighs are parallel to the floor, keep your back straight.

Protein 29 g · carbs 55 g · fat 12 g. Fewer noodles, extra beef if you’re building muscle.

1.6 g of protein per kg per day is enough to maximize muscle gain; split it over 3–4 meals.

Increases strength and muscle mass, safe for long-term use in healthy people (Kreider 2017).

Keep the bar close to your shins, push the floor away, lock out your hips at the top. Don’t round your back.

46 g of protein, almost no carbs. Season with salt and pepper, sear 4 minutes per side.

10 or more sets per muscle group per week grows noticeably more muscle than fewer than 5.

Body straight like a plank, elbows tucked at 45°, lower your chest almost to the floor.

An easy way to top up protein when a meal falls short. Any time of day works.

Slow carbs and lots of fiber, great before or after a workout.

Sleeping 7–9 hours clearly improves reaction time and endurance.

Brace your abs and glutes, don’t let your back sag. Breathe steadily, don’t hold your breath.

6 g of protein per egg; the yolk is rich in vitamin D and choline.

3–6 mg per kg of body weight, about 60 minutes before training, improves endurance.

EPA and DHA support heart health and reduce inflammation. Take with a meal that has some fat.

Run at a pace where you can still talk, about 60–70% of your max heart rate.

18 g of protein, low in sugar. Add fruit and nuts for a snack.

Supports bones and immunity, especially if you get little sun.