Protein first. Hit your protein target every single day before worrying about anything else. It's the number one lever for muscle building and body composition.

These are starting numbers. Track for 2 weeks, weigh yourself daily, and adjust by 100-200 kcal if the scale isn't moving in the right direction.

Consistency beats precision. Hitting 90% of your targets 7 days a week will always beat hitting 100% for 4 days and falling off the rest.