No BS. Here’s the blueprint (Save/Share) Most men over 35 aren’t struggling because they “don’t know what to eat.” They’re struggling because they have no system. So here’s the simplest fat loss framework you can start today THAT WORKS. 1. Find your real maintenance calories Use this formula to estimate: – Bodyweight in kilos × 30 – Bodyweight in pounds × 13.5 Example: 95kg × 30 = 2850 calories 210lbs × 13.5 = 2835 calories Start around 2850 cals per day 2. Create a small, controlled calorie def

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