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12-week plan — where you are
Key lifts
Body weight
kg
Start: 78 kg
Target: +0.5–1 kg/month
Breakfast
Eggs + Greek yoghurt + whey shake · ~45 g
Lunch
Chicken / salmon + legumes · ~40 g
Snack
Cottage cheese or protein bar + nuts · ~20 g
Dinner
Red meat or fish + quinoa/rice · ~40 g
Creatine
1 teaspoon (5 g) · any time of day
Protein powder
1 large scoop · close the protein gap
Vitamin D3 + K2
With food · discuss dose with GP
Omega-3 fish oil
2–3 g EPA/DHA · reduces inflammation
Magnesium glycinate
Before bed · sleep + recovery
7–9 hours sleep last night
Always discuss supplements with your oncologist or GP. Protein bar + protein powder on same day is fine — total matters more than source.