The Fuel: eat for muscle and leanness without weighing chicken forever. Your protein and calorie numbers from a table, staple meals that repeat, and honest rules for restaurants, family dinner, travel, and Friday beers.
Strength. Wisdom. Iron.
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The Fuel is on the way. Grab your 2 numbers on page 3 and put them on the fridge tonight.
What is inside
Your 2 numbers, protein and calories, from a lookup table. No math, no app.
The staple meal engine: 4 anchor meals, the sauce trick, and the 90-minute Sunday.
The real-life rules: family dinner, restaurant orders, travel saves, beer math, the 9pm couch.
The 2-minute weekly check-in that adjusts everything, plus the supplement skip list.
Head-to-head, diet types tie. Adherence wins. So this is not a meal plan; it is a system built for your actual week: the family dinner, the work trip, the Friday beers. Protein is the anchor, the check-in loop does the adjusting, and nothing is illegal.
The enemy is The Short Game: 6 weeks of chicken and rice misery, then 6 months of takeout. Strong Past 30 eats for the decades.