For weight loss, the best proteins are those that help you feel full, preserve muscle, and fit into a calorie deficit without adding too many extra calories. 🥚 1. Eggs 🍗 2. Chicken Breast 🐟 3. Lean Fish 🐄 4. Turkey 🥛 5. Greek Yogurt 🫘 6. Legumes & Beans 🍲 7. Lean Beef 🥤 8. Protein Powder (Whey / Plant)

Easy answer: It depends on your goal — but both chicken and fish are excellent protein sources for muscle building and fat loss. 🍗 Chicken (especially breast) Pros: - High protein (~30g per 100g) - Lower fat (if skinless) - Great for calorie deficit - Usually cheaper & easy to meal prep Best for: - Lean muscle building - Fat loss phase - High-protein meal prep 🐟 Fish There are two main types: 🐟 White fish (cod, tilapia, dory) - Very lean - High protein - Very low fat - Great for calorie deficit 🐟 Fatty fish (salmon, mackerel) - High in protein - Rich in omega-3 fats - Better for recovery, inflammation, heart health Omega-3 helps joint recovery — useful if you’re doing push-up progressions and upper body training frequently.

A calorie surplus means you are eating more calories than your body burns. 🔥 Simple Formula Calories In > Calories Out = Calorie Surplus Your body burns calories from: - Basal Metabolic Rate (BMR) - Daily movement - Exercise (like your calisthenics or dumbbell training) If you eat above that total, you’re in a surplus.

A calorie deficit means you are eating fewer calories than your body burns. 🔥 Simple Formula Calories In < Calories Out = Calorie Deficit Your body burns calories through: - Basal Metabolic Rate (BMR) – basic body functions - Daily movement (walking, working) - Exercise (like your calisthenics training) If you consume less than that total amount, you create a deficit.

If you only train push-ups: - You get strong in pushing - But weak in pulling - Leads to imbalance and shoulder issues Balanced training = push + pull (horizontal + vertical) That’s how serious calisthenics athletes build strong, aesthetic upper bodies. 💪🏻