Eat breakfast within 2 hours of waking with 30-40g of protein.
Lift heavy 4 times a week for 30-45 minutes.
Increase calorie intake to 2,000 to 2,200 calories most days with 150g of protein.
Walk after dinner for 10-15 minutes.
Pre-portion snacks on Sunday night.
Don't reset on Monday after a heavier weekend.
