Nutrition Rules
Follow these daily for best results
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Rule 1
Eat 1.6-2g protein per kg bodyweight daily
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Rule 2
Cut 300-500 calories below maintenance
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Rule 3
Drink 2-3L water daily
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Rule 4
Cut sugary drinks and fried food
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Rule 5
Eat vegetables with every meal
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Rule 6
Weigh yourself every Monday morning - same conditions, before food/water
Quick Protein Guide
60kg = 96-120g protein/day
70kg = 112-140g protein/day
80kg = 128-160g protein/day
90kg = 144-180g protein/day