3.1 Daily Recommendations
for food
In Works
Consume > 1.6 x (Bodyweight in KGs) protein For example, I am 70 kg, so I should consume 1.6 x 70 ~ 112 g protein.
For calories, calculate your maintenance here and eat in a slight surplus (100~200 cal). Never be in a deficit as a beginner. But always fill your calories with clean food.
No need to track carbs and fat also, just make you’re well fed and energized before a workout.
For micro-nutrients, again no need to think very thoroughly, if you’re consuming good amounts of vegetables like in an Indian diet it should be fine.
Eat Clean
For pimples, or bad gut health, drink plenty water, walk a lot, avoid inflammatory foods like kfc, and include anti-oxidant/inflammatory foods like cranberries.
Nuts, seeds, fruits and veggies.
TODO: huberman lab salt and condense it here.
also, go through this and write imp stuff.