A bigger deficit is not better too large of a deficit can slow your metabolism it can also increase muscle loss along with making you feel tired and hungry. Protein matters more in a calorie deficit it will control your hunger and improve body composition.

👉 Most people don’t quit workouts because they’re “lazy” — they quit because their program isn’t made for their body and lifestyle. In fact, studies show people are much more consistent when their workouts are personalized instead of using generic plans — even if the workouts are shorter.

Small wins done consistently: - training 3–4 days a week - eating better most of the time - checking in weekly to adjust the plan …will beat extreme programs every single time.