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•…

Category Daily Target Notes Calories 2,300 kcal ~600–800 kcal deficit for steady fat loss Protein 180–220 g Start at 140–150g → ramp up; preserves muscle; supports running recovery Carbs 180–220 g Fuels 3× weekly runs; prevents cravings; flexible range Fats…

I am doing a running challenge. Following a program. Lets go