Choose your hard...

Eat healthy, lift heavy, move and repeat.

1. Eat

Target: Moderate calorie deficit (-500 kcal/day) to lose ~0.5 kg/week. Focus on nutrient density, protein for muscle retention, and simple structure.

Daily Framework (example for 2,000 kcal; adjust if you’re larger/smaller or more/less active):

• Breakfast: High-protein + moderate carbs (e.g., Greek yogurt, berries, handful of oats, drizzle of honey).

• Lunch: Lean protein + salad/grain bowl (e.g., grilled chicken, quinoa, mixed greens, olive oil, feta).

• Snack: Protein shake or boiled eggs + fruit or walnuts + fruit

• Dinner: Lean protein + vegetables + small carb portion (e.g., salmon, roast veg, ½ cup rice or potato).

• Drinks: Water, black coffee, tea. Limit alcohol. to 1–2/week.

Macros to aim for:

• Protein: 1.6–2.0 g per kg bodyweight (helps muscle retention).

• Carbs: Moderate (fuel for training).

• Fats: Balance from olive oil, avocado, nuts, fatty fish.

---

2. Train

Keep resistance training to preserve muscle and use conditioning for the calorie burn.

Weekly Outline (45–60 min sessions):

• Day 1: Strength (Upper body push/pull, 3–4 sets, 8–12 reps)

• Day 2: Conditioning (30mins Steady + Intervals: bike/row/run, e.g., 8 × 1 min hard / 1 min easy)

• Day 3: Strength (Lower body, 3–4 sets, 8–12 reps; keep form clean and joint-friendly)

• Day 4: Rest / light walk / mobility

• Day 5: Strength (Full body circuit; lighter weights, higher reps)

• Day 6: Longer cardio (40–60 min steady state: run, cycle, row, swim, walk)

• Day 7: Rest / recovery (yoga, stretching, walk)

Progression:

• Add small increments in load or reps weekly in strength sessions.

• Rotate cardio intensity (some weeks longer, some interval-based).

---

3. Options

• If joints complain: swap running for cycling/rowing/swimming.

• If time-poor: 3× full-body strength + 2× short conditioning sessions (30–40 min each) still works.

• If diet adherence is tough: consider intermittent fasting (e.g., 16:8), but only if it fits your lifestyle.

---

4. Summary

1. Set calorie target: maintenance – 500 kcal.

2. Hit protein first, then fill carbs/fats to preference.

3. Train 5×/week (3 strength, 2 conditioning).

4. Track weight weekly (morning, same conditions). Adjust calories if plateau >3 weeks.

5. Allow flexibility—consistency matters more than perfection.

---

Choose Your Hard

Rod