Nutrition is 80% of Your Results

After years of trial and error, tracking every meal, and studying nutrition science, here’s what actually works.

The Macro Framework

Protein (0.8-1g per lb bodyweight):

  • Why: Muscle building, satiety, thermic effect (30% calories burned digesting)
  • Sources: Chicken, fish, eggs, Greek yogurt, lean beef
  • Timing: Distribute evenly across 4-5 meals

Carbohydrates (Variable based on activity):

  • Active/Bulking: 2-3g per lb bodyweight
  • Moderate: 1-2g per lb
  • Cutting: 0.5-1g per lb
  • Sources: Rice, oats, sweet potato, fruits, vegetables

Fats (0.3-0.5g per lb bodyweight):

  • Why: Hormone production, vitamin absorption, satiety
  • Sources: Avocado, nuts, olive oil, fatty fish, egg yolks
  • Minimum: 50g daily for hormonal health

Calculating Your Numbers

Step 1: Maintenance Calories (TDEE)

Formula: Bodyweight (lbs) × Activity Multiplier

  • Sedentary: × 13-14
  • Lightly active: × 15-16
  • Moderately active: × 16-17
  • Very active: × 18-19

Example (165 lbs, moderately active): 165 × 16 = 2,640 calories

Step 2: Adjust for Goals

Fat Loss: TDEE - 500 = 2,140 calories Muscle Gain: TDEE + 300 = 2,940 calories Maintenance: TDEE = 2,640 calories

Step 3: Set Macros

Example for 165 lbs cutting:

  • Protein: 165g (1g/lb) = 660 calories
  • Fat: 60g (0.36g/lb) = 540 calories
  • Carbs: Remaining calories ÷ 4 = 235g = 940 calories
  • Total: 2,140 calories

Meal Timing That Matters

Pre-Workout (2-3 hours before):

  • Moderate protein (30-40g)
  • High carbs (50-70g)
  • Low fat (digests slowly)

Example: Chicken (6 oz) + Rice (1 cup) + Veggies

Post-Workout (within 2 hours):

  • High protein (30-40g)
  • Fast carbs (40-60g)
  • Low fat

Example: Whey shake + Banana or Gummy bears

Before Bed:

  • Slow-digesting protein (casein)
  • Low carbs
  • Moderate fats

Example: Cottage cheese + Almond butter

Food Quality Hierarchy

Tier 1 (90% of diet):

  • Lean proteins: Chicken, fish, turkey, egg whites, Greek yogurt
  • Complex carbs: Rice, oats, sweet potato, quinoa
  • Healthy fats: Avocado, nuts, olive oil, salmon
  • Vegetables: Spinach, broccoli, peppers, asparagus
  • Fruits: Berries, apples, bananas

Tier 2 (10% of diet - flexible):

  • Treats: Ice cream, pizza, burgers
  • Why: Sustainability, sanity, adherence
  • Rule: Track macros, fit it in

Tier 3 (Avoid):

  • Trans fats: Hydrogenated oils
  • Excessive alcohol: Kills gains, empty calories
  • Highly processed: Minimal nutrients

Meal Planning Strategy

Meal 1 (7 AM - Breakfast):

  • 4 whole eggs + 2 egg whites
  • 1 cup oats + berries
  • Black coffee
  • Macros: 40P / 60C / 25F

Meal 2 (11 AM - Pre-workout):

  • 6 oz chicken breast
  • 1 cup jasmine rice
  • Veggies
  • Macros: 45P / 50C / 10F

Meal 3 (2 PM - Post-workout):

  • 8 oz salmon
  • 1.5 cups sweet potato
  • Salad with olive oil
  • Macros: 50P / 60C / 20F

Meal 4 (7 PM - Dinner):

  • 6 oz lean beef
  • 1 cup quinoa
  • Broccoli
  • Macros: 45P / 45C / 20F

Meal 5 (10 PM - Before bed):

  • 1 cup cottage cheese
  • 1 tbsp almond butter
  • Berries
  • Macros: 30P / 20C / 15F

Daily Total: 210P / 235C / 90F = ~2,500 calories

Supplements Worth Taking

Tier 1 (Proven):

  1. Protein Powder - Convenience ($50/month)
  2. Creatine Monohydrate - 5g daily, proven strength boost ($10/month)
  3. Vitamin D - 5000 IU if deficient ($10/month)
  4. Omega-3 - 2-3g EPA/DHA daily ($20/month)

Tier 2 (Helpful): 5. Magnesium - Sleep quality, recovery ($15/month) 6. Multivitamin - Insurance policy ($15/month) 7. Caffeine - Pre-workout (or coffee) ($15/month)

Tier 3 (Waste of Money):

  • Fat burners (except caffeine)
  • Testosterone boosters (natural)
  • BCAAs (if hitting protein target)
  • Most pre-workout proprietary blends

Hydration Strategy

Daily Target: Bodyweight (lbs) × 0.5-0.67 = Ounces

For 165 lbs: 82-110 oz water/day

Timing:

  • Morning: 16 oz upon waking
  • Pre-workout: 16 oz (1 hour before)
  • During: 8 oz every 15 min (if >60 min)
  • Post: 20-24 oz per lb lost

Electrolytes (if training >60 min):

  • Sodium: 500-1000mg
  • Potassium: 200-400mg
  • Magnesium: 100-200mg

Diet for Specific Goals

Fat Loss:

  • Deficit: -500 calories
  • High protein: 1g/lb (preserve muscle)
  • Moderate carbs: Around workouts
  • Track everything: No guessing

Muscle Gain:

  • Surplus: +300-500 calories
  • Protein: 0.8-1g/lb
  • High carbs: Fuel training
  • Gain 0.5-1 lb/week max

Maintenance/Recomp:

  • Calories: At TDEE
  • High protein: 1g/lb
  • Carb cycling: High on training, lower on rest
  • Patience: Slow but sustainable

Common Nutrition Mistakes

❌ Not tracking → Guessing portions ✅ Track everything → Food scale, MyFitnessPal

❌ Too aggressive deficit → Lose muscle, crash ✅ Moderate deficit → -500 max, sustainable

❌ Skipping meals → Hunger, binge risk ✅ Consistent schedule → Better adherence

❌ Eliminating food groups → Unsustainable ✅ Flexible dieting → 90/10 rule

❌ Drinking calories → Soda, juice ✅ Water + black coffee → Zero calories

Tracking Tools

MyFitnessPal: Free, huge database Cronometer: Micronutrient tracking MacroFactor: AI-powered, adaptive

Food Scale: $15 investment, priceless accuracy

How to Track:

  1. Weigh food raw (before cooking)
  2. Log everything (even oil, sauces)
  3. Check weekly average weight
  4. Adjust based on progress

My Personal Results

12-Week Cut:

  • Starting: 172 lbs @ 18% BF
  • Ending: 165 lbs @ 12% BF
  • Lost: 7 lbs (mostly fat)
  • Gained: Visible abs, vascularity
  • Strength: Maintained 95% of lifts

Protocol:

  • Calories: 2,200 (deficit)
  • Protein: 165g
  • Carbs: 220g
  • Fats: 60g
  • Cardio: 10k steps + 2× HIIT

Flexible Dieting (IIFYM)

Concept: If It Fits Your Macros

  • Track total daily macros
  • 90% whole foods
  • 10% “fun” foods
  • Sustainability > perfection

Example “Dirty” Meal That Fits:

  • McDonald’s Quarter Pounder: 25P / 42C / 25F
  • Fits in daily macros? → Enjoy it!
  • Better than whole foods? → No
  • Will ruin progress? → Also no

The Bottom Line

Nutrition Success Formula:

  1. Calculate your macros (protein, carbs, fats)
  2. Track everything (food scale + app)
  3. Hit protein target daily (non-negotiable)
  4. Time carbs around workouts (performance)
  5. Be consistent (80% adherence > 100% perfection)
  6. Adjust based on results (weekly weigh-ins)

Timeline:

  • Week 1-2: Learning, establishing habits
  • Week 4: Initial results visible
  • Week 8: Significant changes
  • Week 12+: Transformation

Nutrition isn’t complicated. It’s just math + consistency.

Start today. Track everything. Adjust. Repeat. Win.

Questions on specific diet challenges? Comment below!