I don’t follow a strict plan Just aim for enough protein and calories Meals are usually eggs rice meat and some snacks

I used to think I was overtraining but once I fixed my sleep actually getting 7–8 hours my performance went up even with the same workload

Looking back what’s something you wish someone had told you sooner Bad programming ego lifting ignoring recovery poor nutrition what lesson would you pass on to new lifters today

Homemade burgers with lean beef and a regular bun Way easier to fit into macros than people think

On overhead press squeezing glutes tight stopped me from leaning back too much

One-pot pasta with lean beef Brown the meat add dry pasta water or broth sauce Let it simmer Sounds weird but it works and hits macros

Greek yogurt bowls with honey fruit and nuts Easy protein without cooking

I think it depends on schedule If you can train only 3 days, full body makes the most sense More days, then upper/lower works

I only switch when I plateau As long as there’s progress I ride the program as long as I can

Research says total daily intake matters more but honestly I notice better recovery when I get protein in soon after lifting