What you can learn:

• The most common mistakes that hold gay men back

• Simple nutrition tools (3:1 method, high-protein meals, smarter nights out)

• How to use the free calorie calculator to set your calorie and macro targets

• Setting calories for fat loss, muscle gain, or maintenance

• The role of protein, carbs, fibre, and hydration in getting lean

• Training made simple — how often to lift, what actually matters, and easy workout structures

• Cardio vs steps (and which you should prioritise)

• Mindset shifts that create long-term consistency

• Practical motivation strategies for days you don’t feel like it

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