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A no-BS guide to protein, carbs, and fat — with sample meal days that actually add up.
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What's inside
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How to calculate your protein, carbs, and fat targets in under 5 minutes
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Three full sample meal days — training, busy, and rest — with macros that actually add up
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8 tracking rules that keep you consistent through week 8, not just week 1
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A 7-day starter framework — build the habit one day at a time