· Week protein avg –
Protein: 1.6–2.0 g per kg body weight (common range for strength training). Water: about 35 ml per kg, plus 500 ml on gym days. Calories: Mifflin-St Jeor estimate of maintenance, adjusted for gym days. These are starting points; adjust using your weight and waist trend over 2–3 weeks.
When you hit the top of the rep range on every set, add a little weight next time (1–2 kg). Getting stronger while your waist shrinks means it's working, even if the scale doesn't move.
Protein numbers are estimates per serving. Batch-cook lunch filling and curry once a week, then just reheat and assemble.
Tick what you have now. Unticked items appear on your shopping list when a planned meal needs them. Oil, salt, pepper, and spices are assumed.
Cheapest protein wins: tofu, monggo, lentils, chickpeas, and milk. Add a small pack of pork giniling or lean beef when the budget allows.