Maintain a small calorie deficit
Eat enough protein daily
Lift weights consistently
Focus on progressive overload
Train each muscle group 2 to 4 times per week
Prioritize compound exercises
Keep workout volume moderate to high
Sleep 7 to 9 hours per night
Manage stress
Stay hydrated
Eat mostly whole, nutrient-dense foods
Time protein intake across meals
Include carbohydrates around workouts
Avoid excessive cardio
Track body weight, measurements, and strength
Adjust calories based on progress
Be patient and consistent
Recover properly between training sessions