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Show up. Get stronger.
Your six-day split. One session at a time.
Your training week
Today's session
Fuel the work.
Consistent meals. Enough protein. Room to live.
Daily intake
A simple meal rhythm
Lean protein at each meal, with plenty of vegetables.
Eggs + oats or wholemeal bread + fruit
Rice or chapati + chicken, fish or tofu + vegetables
Greek yogurt, whey protein, fruit or nuts
Lean protein + rice or potato + vegetables
Whey or a protein-rich meal within a few hours
Limit sugary drinks, frequent fried food, alcohol and large late-night meals. Enjoy one relaxed meal per week, not a full cheat day.
Evidence behind the basics
Protein and exercise: ISSN position stand ↗CDC adult physical activity guidance ↗The listed cardio sessions complement the split; adults generally need at least 150 minutes of moderate aerobic activity weekly, or its vigorous equivalent.
Small steps. Real progress.
Look for a trend, not a perfect day.
Body-weight trend
Individual weigh-ins and a 7-day rolling average. Starting reference: 86 kg.
Check in
Weigh under similar conditions, ideally in the morning. Waist and strength help put scale changes in context.