Must-haves
• Controlled deficit (~500–750 kcal/day for ~1–1.5 lb/week)
• 0.8 g protein per lb of goal weight
• 3–4 hard resistance sessions per week (RIR 0–1)
• 8k–12k steps daily
• 7–8+ hours of consistent sleep
Red flags indicating progress is off
• No new weekly low on the scale = not in a deficit
• Plateaus despite "perfect" macros may signal poor sleep or insufficient daily activity
Not required: aggressive cuts, 6-meal splits, zero treats, or exotic supplements
Harsh truth: about 90% of results come from consistent execution of the basics; the other 10% is optional polish. Simplicity plus consistency produces results
Must-haves
• Controlled deficit (~500–750 kcal/day for ~1–1.5 lb/week)
• 0.8 g protein per lb of goal weight
• 3–4 hard resistance sessions per week (RIR 0–1)
• 8k–12k steps daily
• 7–8+ hours of consistent sleep
Red flags indicating progress is off
• No new weekly low on the scale = not in a deficit
• Plateaus despite "perfect" macros may signal poor sleep or insufficient daily activity
Not required: aggressive cuts, 6-meal splits, zero treats, or exotic supplements
Harsh truth: about 90% of results come from consistent execution of the basics; the other 10% is optional polish. Simplicity plus consistency produces results