Eat in a slight calorie deficit
Prioritize protein at every meal
Lift weights 3–5 times per week
Focus on progressive overload
Use compound exercises
Train each muscle group 2 times per week
Keep cardio moderate and consistent
Get 7–9 hours of sleep nightly
Stay hydrated
Track body weight and measurements
Adjust calories based on progress
Limit ultra-processed foods
Eat mostly whole, nutrient-dense foods
Keep daily activity high
Be consistent for months, not days