Storyline Digital Publishing — SD mark Storyline Digital Publishing A marketing distribution digital production company Protein Cheat Sheet

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For Your Body

The Health Section

For the body — the protein tools first, then the shelves: keep your muscle while the weight comes off, and fast with a plan. Start with your number.

The Tool

Protein Needs Calculator

How much protein do YOU actually need while fasting? Enter your weight, goal, and fasting window — get your daily target and per-meal breakdown in 30 seconds. No signup.

Calculate my protein

Interactive tool — opens in a new tab.

Protein Cheat Sheet — first page preview
Step 1: Know Your Number

The Protein Cheat Sheet — How Much Do You Need?

This one answers a single question: how much protein do YOU need while fasting? The 1-page cheat sheet gives you your daily target, the 30-second "Am I Done?" test, and palm-portion measuring — no scale, no app. Print it, fridge door, done.

Already know your number? Skip ahead to Step 2 — the grocery list.

One email with your cheat sheet, plus two short follow-ups. No spam — unsubscribe anytime.

30 Foods Over 30g Protein grocery list — first page preview
Step 2: What to Buy

30 Foods Over 30g Protein — The Grocery List

You know your number — now what do you actually buy? This 2-page grocery list gives you 30 foods that each clear 30 grams of protein in one real serving — with checkboxes to take shopping. Built for a 16:8 eating window: fewer meals, every plate counts.

Don't know your number yet? Start with Step 1 — the cheat sheet.

One email with your grocery list, plus two short follow-ups. No spam — unsubscribe anytime.

Why trust this?

Built by someone who lives it

I'm 53. I lift. I fast 16:8 every single day. This is the exact protein system I use to keep my muscle while the fat comes off — turned into a calculator, a cheat sheet, and a kit.

The results wall

The fasting results wall is just getting started — grab the cheat sheet, run it for a week, and reply to my email with your result. Be the next name on it.

Something from nothing. Every day.

Start with the cheat sheet
Intermittent Fasting Starter Kit for Busy Guys — product cover
Flagship

Intermittent Fasting Starter Kit for Busy Guys

Lose the fat. Keep the muscle. The complete protein-first fasting system for men over 40 — built from real experience, not theory.

  • The protein-first system that protects muscle while fasting
  • Fasting window guides: 16:8, 18:6, 20:4
  • Meal structures & the 30g+ protein food list

$27

Get the Fasting Kit
Keep the Muscle — The Protein & Strength Protocol — product cover
New

Keep the Muscle — The Protein & Strength Protocol

Losing weight fast? 25–40% of it can be lean mass — not fat. This is the protein-first playbook that makes sure the weight you lose is fat — and the body left standing is strong.

  • Your protein number by body weight — no guessing, no apps
  • How to hit it on half an appetite: high-density foods + liquid protein
  • The Strength Protocol: 3 sessions a week, gym and home versions
  • Printable trackers + the full 7-Day Protein Week

$27

Get Keep the Muscle

Don't know your number yet? Get it in 30 seconds.

Intermittent Fasting Starter Program for Women Over 40 — product cover
New — For Women

Intermittent Fasting Starter Program for Women Over 40

The sister program to the men's kit — genuinely rebuilt for women. A gentler ramp (12:12 → 14:10 → 16:8 when you're ready), fasting windows that flex with your cycle, and protein targets that protect muscle and bone.

  • 44-page program: guide, 7-day kickstart, protein cheat sheet
  • Cycle + fasting tracker and printable logs
  • Perimenopause and postmenopause guidance

$27

Get the Women's Program

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