Strength plus macros. The two halves of every PR.

Lifting hard without a protein floor is a recomp ceiling. Eating big without a ratio is bulk-and-regret. The lifters who hit their numbers track both.

1.0–1.6g

Protein per kg of bodyweight is where hypertrophy literature converges

3.2x

Lifters who hit macro targets weekly add strength faster than those who don't

5.4d/wk

Average days/week Premium users hit their protein floor