Goals (fit + sustainable)

• Build muscle, lose fat slowly, and keep energy high.
• Hit protein daily, eat mostly whole foods, and stay consistent (not perfect).

Simple daily targets (use whichever fits you)

1. Protein: 0.7–1.0 g per lb bodyweight (1.6–2.2 g/kg)
2. Calories:
   • If you want to lean out: aim for a small deficit (−200 to −400/day).
   • If you want to build muscle as a beginner: maintenance to slight surplus (+100 to +250/day).
3. Fiber: 25–40 g/day
4. Water: 2–4 L/day (more if you sweat a lot)

Your core meal blueprint (what I usually eat)

Use this as the base and adjust portions up/down depending on goals.

1) Breakfast (My yogurt bowl)

Option A (your usual):

• Greek yogurt (0%–2% or full-fat)
• Honey (small drizzle)
• Mixed nuts
• Fruit (banana, strawberries, blackberries, etc.)
• 2–3 rice cakes

How to dial it for goals

• More fat loss: choose lower-fat Greek yogurt, reduce honey/nuts slightly, keep fruit.