Nutrition Strategy

💪 Bulking Strategy

Eat calorie-dense foods like rice, pasta, oats, peanut butter, and whole eggs.
Use shakes and smoothies to increase intake (e.g., whey + banana + oats).
Pre-workout: Fast-digesting carb + protein (e.g., rice + chicken).
Post-workout: Whey protein + simple carb (e.g., banana or rice).
Distribute meals across 4–5 meals/day for consistent intake.

🔥 Cutting Strategy

Focus on filling, low-calorie foods like vegetables and lean protein.
Pre-workout: Fast-digesting carb + protein (e.g., banana + egg whites).
Post-workout: Whey protein + light carb (e.g., rice cake or banana).
Minimize fats pre/post workout for better digestion.
Stick to whole foods to feel full with fewer calories.

🧠 Mental & Motivational Tips

✅ Consistency is the real key to change.
🔥 You won’t always feel motivated, but you can always choose to be disciplined.
🕒 Time management wins—meal prep is half the battle.
💤 Sleep well. Muscles grow outside the gym, not inside it.
📉 Everyone fails sometimes, but winners are the ones who get back up.
👊 Be patient. A strong body is built daily, not in a week.
📸 Track your progress. You’ll only see the difference when you look back.
🎯 Set your goal and write it down. Without a goal, you’re going in circles.