NUTRITION QUICK GUIDE
🏋️ Training days — eat up to 2,100 kcal, +500ml water
🛌 Rest days — eat ~1,750 kcal, still hit 3L water
🥩 Protein 150g/day — chicken, eggs, fish, tofu, whey
🍚 Carbs around workouts — rice, oats, banana, sweet potato
⏰ Eat protein every 3–4 hrs — keeps muscle protein synthesis up
☀️ Pre-workout — light carb + protein meal 60–90 min before
🥛 Post-workout — 30–40g protein within 30 min after
PUSH-UP BOARD GUIDE
🔴 Wide grip — Chest focus
🟡 Shoulder-width — Balanced
🔵 Close / Inner — Triceps + inner chest
🟢 Narrow — Triceps peak
PROGRESSION RULES
✅ All sets within 2 reps → increase weight next session
⚠️ Big drop between sets → stay at same weight
❌ Drop >30% (e.g. 11/6/4) → reduce weight
🔁 Upper body: +2.5kg every 1–2 weeks
🔁 Lower body: +5kg every 1–2 weeks
💤 Deload every 6–8 weeks: drop 20% for 1 week