Fuel Your Gains, Shred Fat
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THE BRUTAL TRUTH
Training hard means nothing if your nutrition is trash.
Most lifters eat randomly, skip protein, binge junk food, then wonder why nothing changes.
This blueprint fixes that.
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THE FORMULA FOR MUSCLE & FAT LOSS
- Protein = muscle growth
• 1-2g per kg bodyweight. • If you eat to much protein it can turn into a mass stored mainly on your belly because your body doesn´t need to repair any more muscles (it doesn´t need protein enymore) and since it can not be used, it will be stored somewhere (mainly belly).
• Sources: chicken, eggs, whey, fish, beef, vegan protein...
- Carbs = training fuel
• Pasta, rice, potatoes. NO HEAVY MEALS OR PROTEIN!
• Best 30–60 min before workout.
- Healthy fats
• Avocado, nuts, olive oil, fish.
- Fiber = digestion
• Fruit / veggies every meal.
- Slight Calorie deficit = fat loss
• Don’t forget to eat enough proteins to fuels you up
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PRO TIPS
✅ Protein immediately post-workout
✅ Slight hunger after meals = normal in fat loss
✅ Daily water intake = 3–4 liters
✅ Don’t eat everything you see
✅ Supplements are bonus, not foundation
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YOUR NEXT STEP
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