<aside> 🎚️

Don’t worship the scales.

Worship the mirror, barbell, and the tape measure.

The goal is to lose fat while gaining muscle, not just dropping total weight. Muscle is denser and heavier than fat, so as you get leaner and stronger, the scale might not change much—but your physique, strength, and health will.

Chasing weight loss instead of fat loss often leads to muscle loss, leaving you weaker and with a slower metabolism. Focus on fat loss, not the number on the weight scales.

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<aside> 🎚️

Eat Whatever You Want, But:

• Minimise added sugars—even natural sweeteners should be used sparingly.
• Prioritise whole foods—limit processed and ultra-processed foods as much as possible. Keep it for the weekend.
• Marketing gimmicks—Avoid processed foods labeled as 'high in protein,' 'low fat,' or other marketing gimmicks, as they are often just as unhealthy as junk food. Stick to whole, minimally processed foods for better nutrition and health. It will show on your skin.
• Prioritise protein and fibre—they keep you full and support muscle growth.
• No ‘perfect diet.’—Stick to what works for you and is sustainable long-term.
• Consistency is key—eat what you enjoy while staying aligned with your goals. </aside>

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Food Groups:

🥩 Meat

🐟 Fish

🥦 Veg

🍓 Fruit

🥜 Nuts

🥙 Beans

🍄 Mushrooms

🥒 Fermented Foods

🌿 Herbs & Spices

🥚 Eggs

🥛 Dairy

🍙 Rice

🫘 Legumes

🍚 Whole Grains

🍯 Natural Sweeteners

🥥 Healthy Fats

🍵 Herbal Teas

💧 Water

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Calorie Ratios

Must

<aside> 🍗 Protein: muscle

(1.7g to 2.2g) per KG of body weight

</aside>

Optional

Your fat and carbs ratio dose not really matter. Protein and calories matter way more

<aside> 🥑 **Fat: for your hormones

Men:** 0.7g to 1.2g per KG of body weight Women: 1g to 1.5g per KG of body weight

</aside>

<aside> 🍞 Carbs: fuel performance & recovery

Fill the rest of your calories with carbs. Lower carbs when cutting, higher when bulking.

</aside>

Tips

<aside> 🥦

The quality of your body depends on what you eat, if you eat junk food but it hits your calories, you will hit your body weight.

However, if the quality is not good then it will show on you. It's like putting sunflower oil in your car, it will drive, but your car will not be healthy.

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