Maintain a modest calorie deficit
Eat high protein at every meal
Lift weights consistently
Focus on progressive overload
Train compound movements
Keep daily activity high
Include some cardio
Sleep 7 to 9 hours nightly
Manage stress
Drink enough water
Prioritize whole foods
Limit ultra-processed foods
Track body weight and measurements
Adjust calories based on progress
Stay consistent for months
Recover properly between workouts
Avoid excessive dieting
Keep protein intake high during fat loss
Use resistance training as the main driver of muscle gain
Be patient and follow the plan consistently