Free Nutritional Guide: Unlock the 70/30 Rule
Free Nutritional Guide:
Unlock the 70/30 Rule & Eat for Results, Fast.
Here’s the truth: your dream body isn’t built in the gym, it’s built in the kitchen.
That’s where the 70/30 Rule comes in. It’s the golden formula for transformation that’s blowing up in 2025. The rule is simple: 70% of your results come from nutrition, and 30% from training. And if you’re stuck in a plateau or struggling to get lean, this is the shift you’ve been missing.
At OTG, we don’t believe in boring diets or spending hours meal-prepping with 12-step recipes. We believe in fueling smart, eating fast, and living real life.
Welcome to the OTG Method
High-protein, low-fuss, ready-anytime meals that power up your body without slowing down your lifestyle.
Why the 70/30 Rule Works!
Let’s get one thing straight: no workout can out-train a poor diet. You could crush every gym session, but if your nutrition is off, your progress will stall. And the best part? You don’t need a culinary degree to nail it. The 70/30 Rule flips the script and helps you focus on what actually moves the needle.
👉 Fat loss that sticks
👉 Increased energy and mental focus
👉 Muscle definition without overtraining
And the best part? You don’t need a culinary degree to nail it.
5 Quick OTG Hacks to Nail the 70/30 Rule
1. Protein = Non-Negotiable
Protein is your metabolism’s best friend. It keeps you full, fuels muscle growth, and torches fat.
❗OTG tip: Build every meal around a lean protein, grilled chicken, boiled eggs, tuna packs, or a scoop of quality whey protein.
2. The 1-2-3 Formula: Foolproof Meals
Keep it simple with this OTG meal template:
1 protein + 2 veggies + 1 smart carb or fat
Need an example? Try steak + spinach + sweet potato. Easy, balanced, and done in minutes.
3. 3 Meals + 2 Snacks = Metabolic Magic
Eating consistently keeps your blood sugar stable and your cravings in check.
Think:
👉 Breakfast, lunch, dinner
👉 One mid-morning snack
👉 One afternoon snack
❗Pro tip: Never go more than 4 hours without eating something smart.
4. Batch Like a Boss
Meal prep doesn’t have to be your full-time job. Cook twice a week and stock your fridge with go-to meals.
Grill a batch of chicken, roast a tray of veggies, and portion out your carbs. You’ll thank yourself midweek.
5. Always Pack a “Snack Stack”
Life happens. Be ready. Keep high-protein, portable snacks where you live your life, in your car, your laptop bag, your gym locker.
Our OTG go-tos:
👉 Biltong
👉 Hard-boiled eggs
👉 Protein bars
👉 Almonds or trail mix
👉 Whey protein sachets
No fridge? No problem.
Download your free OTG Nutritional Guide Now, Before it’s too late!
It’s packed with easy meal formulas, shopping lists, snack swaps, and bonus meal-prep tips to help you start strong.
*Offer valid till 9 July 2025
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