FUEL YOUR FIRE:
The Bolo Fitness Nutrition Guide
 
Let's get one thing straight before we talk about a single workout. The results you want are earned 70% in the kitchen and 30% in the gym. All the sweat, every rep, every limit you push on this floor is either amplified or wasted by what you eat.
This is the non-negotiable foundation. You can't out-train a bad diet. Period.
 
1. TAKE CONTROL: KNOW YOUR FUEL
 
Stop guessing. Start knowing. Measuring your food isn't about restriction; it's about precision. It's the data that kills your excuses. Weighing your portions for a while teaches you what a real serving of protein or carbs looks like. This is how you take control of your energy levels and ensure you're not accidentally sabotaging your own hard work.
 
2. PRIORITISE PROTEIN
 
Think of protein as the repair crew for your muscles. Every time you train hard, you create micro-tears in the muscle fibres. Protein is what rebuilds them stronger than before.
 

• Solid Food First: Your primary source should always be real food: chicken, steak, fish, eggs. Your body works harder to digest these, which helps keep your metabolism firing.
   

• Post-Workout Window: This is the one time a fast-acting whey protein shake has the edge. Straight after a tough session, your muscles are screaming for fuel to start the recovery process. A shake gets it there, fast. Remember the goal: Protein builds the lean muscle that turns your body into a natural fat-burning machine.

 
3. DON'T FEAR FATS. USE THEM.
 
Let's kill a myth right now: eating healthy fats doesn't make you fat. It makes you effective. We're talking about the good stuff: avocados, nuts, olive oil, and Omega-3s from fish. These fats are essential for hormone production, joint health, and reducing inflammation. You need them to function at your peak, recover properly, and keep your body running like a high-performance machine.
 
4. TRAIN SMARTER: ADD HIIT
 
Stop wasting hours on mindless, soul-crushing cardio. Replace it with purposeful intensity. High-Intensity Interval Training (HIIT) is the key to maximum results in minimum time. We're talking short bursts of all-out effort followed by brief recovery. The magic isn't just in the workout; it's in the "afterburn." A proper HIIT session keeps your metabolic rate cranked for hours after you've left the gym. You'll be burning calories while you're driving home.
 
5. THE 1% RULE: A NOTE ON SUPPLEMENTS
 
Supplements are the final 1%. They are NOT a shortcut, and they will NEVER replace solid nutrition and hard work. The industry is full of junk. Before you buy anything, especially a "fat burner," do your own research. Understand the ingredients. Be honest about why you think you need it. If you have any medical concerns, talk to your doctor first. The goal here is sustainable strength and a powerful physique, not a short-term chemical buzz. Don't trade your health for a shortcut.
 
6. MASTER YOUR RECOVERY: SLEEP
 
This is the most underrated weapon in your arsenal. Growth doesn't happen in the gym; it happens when you recover. Sleep is when your body releases growth hormone, repairs tissue, and solidifies all the hard work you put in. Overlooking sleep is like training your heart out and then refusing to eat. It makes no sense. Make 6-8 hours of quality sleep a non-negotiable part of your training. It’s the easiest—and most crucial—win you'll get all day.