What you can learn:

• The common mistakes that hold gay men back

• Simple nutrition strategies like the 3:1 method, high-protein meals, and how to enjoy nights out without wrecking progress

• How to set up calories for fat loss, muscle gain, or maintenance 

• The role of protein, carbs, fiber, and hydration in building a leaner body and controlling cravings

• Training made simple — how often to lift, how many sets actually matter, and sample workout structures that fit busy schedules

• Cardio vs. steps

• Mindset shifts that separate quitters from those who get lasting results

• Practical motivation tools to get yourself moving even when you don’t feel like it

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