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For maintenance, aim for a balanced split—carbs at 25–30%, protein at 20–25%, and fats at 45–55% of calories—to sustain weight and performance. This ratio supports stable blood sugar, muscle repair, and healthy lipid profiles. Adjust macros seasonally or around major events (e.g., holidays, competitions) to prevent metabolic adaptation and plateaus. Incorporating periodic refeed days with …
Each phase builds upon the last, helping you develop smart habits that extend beyond the 21 days. Fruit is also packed with immune-boosting vitamins and minerals and includes a hefty dose of fiber, which helps prevent nasty blood sugar spikes. One study even found that people who ate more fruit were less likely to develop …
While we love the veggies in this recipe, feel free to get creative by adding winter squash or another root vegetable. You can export all the shopping lists, meal plans and recipes for the week to a PDF with a click of the button, which you can print out. Sharing today this delicious recipe for …
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