Lafaymethodedenutritionpdf New |work| Official

Below are the most relevant resources and official publications regarding the Lafay Method's nutrition guidelines:

• Turn the above into a formatted one-page PDF-ready layout.
• Create a printable weekly meal plan aligned to Lafay principles.
• Provide a 6-week bodyweight program using Lafay progression tables.

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• Calories: Slight surplus (~250 kcal) for muscle gain; slight deficit (~250 kcal) for fat loss.
• Protein: 1.6–2.2 g/kg bodyweight per day.
• Carbs & fats: Prioritize whole foods; adjust macros based on energy needs.
• Meal tips: Prioritize vegetables, lean protein, whole grains; hydrate.