Simple Fuel Rules

The 21-Day Lock-In Challenge is not a crash diet.

It is not about starving yourself.

It is about training, fuelling and building momentum.

Use these simple rules.

Rule 1: Protein with each meal

Try to include protein with each main meal.

This makes your daily target easier to hit.

Rule 2: Do not crash diet during the challenge

If you under-eat too aggressively, your workouts will suffer.

Your goal is to train well and build consistency.

Rule 3: Use carbs around training if needed

Carbs are not the enemy.

If you feel flat in the gym, having some carbs before or after training may help.

Simple options include:

• oats
• rice
• potatoes
• fruit
• bread
• wraps

Rule 4: Drink water daily

Stay hydrated.

A simple goal is to drink water consistently across the day, especially around training.

Rule 5: Keep meals boring if boring works

You do not need endless variety.

If a few simple meals help you stay consistent, use them.

Consistency beats complexity.

Final nutrition reminder

This challenge does not require a perfect diet.

It requires a repeatable standard.

For the next 21 days:

Train. Hit protein. Track the day. Prepare for tomorrow.

That is enough to build momentum.