Start day with water + electrolytes

Eat a high-protein breakfast

5+ servings of fruits and vegetables

Pre-training fuel (carbs + hydration)

Post-training recovery meal (protein + carbs)

Stay under 10% processed or junk food

Consume omega-3s (fish or supplement)

Meet daily protein target (1.6–2.2g/kg body weight)

Avoid sugary drinks—opt for water or herbal tea

Track meals or use a nutrition app (MyFitnessPal, etc.)

Take daily multivitamin or required supplements

Weekly cheat meal (controlled, guilt-free)