Tried high volume for a while and felt like I was just doing junk sets Switched to fewer sets with more intensity and saw better progress

I blend vanilla whey, pineapple, coconut milk, and ice Tastes almost like a tropical smoothie

I keep cardio to 2–3 low-intensity sessions a week Helps my conditioning without messing with strength

Creatine easily Strength went up and muscles looked fuller within a few weeks

I keep creatine and protein year-round Everything else comes and goes

A balance worked best Mostly clean foods but enough calories to support training

Canned tuna mixed with pasta Add a little mayo or Greek yogurt and some seasoning Super cheap and 40–50g protein per serving

For fat loss total calories matter way more than the clock That said I try not to overdo it late because it can lead to mindless snacking

Honestly it’s okay to take a week off meal prep sometimes Eat out smart track your food then get back to it Better than burning out completely

Dry rubs are my go to Smoked paprika garlic powder onion powder black pepper and a little chilli powder Zero calories but tons of flavour