Last time I learnt nutrition from MMA fighter.
You are allowed to snacking, it has to be under 100 calories.

Only 100g of carb perday allowed, take it during noon.
Night time should be protein and eat before 7.
Sleep early. At least 7hours.

I was mindfck at the progress.
If you think you need a coach, go enroll into a program.

There’s a few online coaches and program.
Last time I enroll into Kevin Zahri program to learn about myth and learnt from assigned dietitian/nutritionist about food.


Then I try low carbs/keto/TDEE, all the diet are the same : lower total intake calories for long run. You will see your body shed weight.

Exercise, is to boost your body strength. Foremost, to get you mentally equipped with the right knowledge. So yes, go learn with certified coaches.

The reason I went test on diets cus I ter-gain weight 6kg when I was doing weightlifting and crossfit lol. Muscle and fats sama naik🤣🤣🤣


During my program with the MMA fighter, need to eat loads of leafy greens. Strictly no fried…… of anything. No sauce. You want mayonaise? Make your own. You can fries rice? Make your own cauliflower fried rice. However, main meal size must be the size of your penumbuk only.

You want small, eat like those small pipu.
You want big, eat like a beast.

And mtfkr his training (even foundation fo MMA) makes me sweat like hell cus I need to high kick and a lot of abs burning movements. No planking tho lol