Eat at maintenance calories or a small deficit
Consume enough protein daily
Do resistance training consistently
Focus on progressive overload
Train each major muscle group regularly
Keep daily activity high
Sleep 7 to 9 hours per night
Manage stress effectively
Track body weight, measurements, and progress photos
Adjust calories and training based on results
Prioritize whole, minimally processed foods
Stay consistent for several months
Avoid extreme dieting
Limit excessive cardio if it interferes with recovery
Recover properly between workouts