- 100g of protein every day!
- 1500 calories on no workout days
- 1700 calories on workout days (extra 200 calories from fruit/carbs)
- a cheat meal every two weeks with 500 calorie deficit two days within the two weeks
- all good fats. No sats or trans fats.
- cardio 4-5 times a week (SWITCH IT UP!!)
- strength twice a week
- 1-2 body pump a week
- two days 1000 calorie burn
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