Diet & nutrition

Set a starting target

The guide's simple baseline is bodyweight in pounds multiplied by 12. Recalculate after each five pounds lost, and adjust only from consistent evidence.

Keep all three macros

Protein supports muscle and satiety, carbohydrates fuel training, and fats support hormones and mental function.

• Baseline split: 45% carbohydrate
• 35% protein
• 20% fat
• Alternative: 1g protein per pound of lean mass, 50–60g fat, then fill remaining calories with carbs

Build around whole foods

Choose lean proteins, potatoes, rice, oats, fruit, vegetables, beans, and other filling staples. Buy lean foods, then add measured fats when needed.

Track accurately

Use a food scale and a tracking app. Match cooked entries to cooked weights and raw entries to raw weights. Labels and measured ingredients beat guesses.

Plan for adherence

Pre-plan meals at least one day ahead, keep protein in every meal, use repeatable templates, and save most liquid calories for actual food.

Know when to pause

Long dieting phases may need a planned maintenance break when hunger, sleep, recovery, and training performance deteriorate together.