This plan is designed to help build lean muscle while promoting sustainable fat loss through balanced, whole-food nutrition. With consistent hydration, structured meals, and regular workouts, you’ll support your body composition goals while boosting energy, metabolism, and hormonal health.
 
Pair this plan with a combination of strength training and cardio for best results.
 
General Guidelines
Hydration: Aim for at least 64–80 oz of water per day to aid digestion and metabolism.
Protein in Every Meal: Helps retain lean muscle during fat loss.
Exercise: Combine with strength + cardio 3–5 days/week.
 
Meal Prep: Prepare meals in advance to improve consistency and reduce decision fatigue.