Day 9 / 90

150 g protein a day. The one thing to protect

26/08/2026

In a calorie deficit the body breaks down muscle too, not just fat. I aim for one hundred fifty grams of protein a day — eggs, cottage cheese, chicken, and a shake when I fall short. High protein together with strength training is what pushes the body to drop fat instead of the muscle I am trying to keep.

Lesson

בגירעון, חלבון הוא לא תוספת. הוא ההגנה.

Mistake

בשבוע הראשון הגעתי ל-90 גרם בלבד ולא שמתי לב