Eating

Enough food to grow the shape.

Principles, not a plan. Nothing from a private protocol belongs here.

Protein

enough, every day

The shape is muscle under a skirt. Protein is what that is made of. Spread it. Do not save it for one meal.

Enough food

legs and glutes have to grow

A year of lower-biased work does nothing if there is not enough in you. Building wants a slight surplus. A hard cut is a different project.

The failure

eating too little, for too long

Sessions get worse, sleep gets worse, and the shape you are training for needs tissue you are not feeding. If the lifts stall for a fortnight, eat more before you train more.