📱 DAILY FUEL RULES

PROTEIN — 180–200g
• 1–2 shakes
• 2 high-protein meals

FIBER — 25–30g
• 1 big salad or psyllium/chia

CARBS
• Fruit + veggies first
• Small starch portion
• No sweets (Mon–Fri)

FATS
• Don’t add fats (oils, nuts, cheese)

GUARDRAILS
• No alcohol
• Water before meals
• Stop at “not hungry”

MOVE DAILY
• Run 3×/week
• Strength 1×/week