Right, let's talk protein. It's probably the most talked-about macronutrient in the fitness world, and for good reason. But with all the conflicting advice out there, it's easy to get confused about how much you actually need, when to have it, and what the best sources are.

I'm going to break down everything you need to know about protein in a way that actually makes sense for your lifestyle here in the UK.

Right, let's have a proper chat about calories. I know, I know – it's not the most exciting topic, but stick with me because understanding this stuff is absolutely crucial for your fitness goals. Whether you're trying to lose weight, build muscle, or just maintain where you are, getting your head around calories will make everything else so much easier.

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