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If a man came to me at 200 lbs and wanted to lose 25 lbs without wrecking his energy… here’s exactly where I’d start. Step 1: Understand the man, not just the goal Before macros or workouts, I learn his schedule, stress, family life, and training history. The plan has to fit his life — or it won’t last. Step 2: Set nutrition the smart way (this is where fat loss actually happens) For a 200-lb man training 3–4x/week: • Protein: ~180–200g/day (protect muscle, control hunger) • Fats: ~60–75g/day (h
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