DIET GUIDE
Disclaimer
A straightforward nutrition reference built around sustainable habits, food quality, and strategies that support training, recovery, and everyday energy.
Here’s exactly how I eat. These are the main principles I’ve used for years as a previous fitness coach to stay lean, build muscle, and actually enjoy food. This isn’t medical advice. Do your own research before changing your diet.
THE NON-NEGOTIABLES
Protein: ~1g per pound of bodyweight, daily. This is the one number that matters most. Meat, eggs, fish, Greek yogurt, protein powder. ~1g per pound of bodyweight is NOT necessary for optimal growth but it is what I personally do and recommend regardless as protein helps with satiety.
Calories match the goal. Cutting: eat slightly less than you burn. Building: eat slightly more. There is no third option and no hack around this.
Whole foods first. If it has an ingredient list longer than your arm, it’s not a staple. Meat, rice, potatoes, fruit, vegetables, eggs, etc.
Water: a gallon a day, minimum. Half the “low energy” problems I see are dehydration with extra steps.
85/15, not 100/0. Eat clean 85% of the time and the other 15% won’t matter assuming you're active. Perfection is how diets die by week three for 99% of people.
HOW I STRUCTURE MY DAY
Meal 1 (morning): High protein, moderate carbs. Eggs + oats or Greek yogurt + fruit. Sets the tone for the day.
Pre-workout (60–90 min before): Carbs + some protein. Rice + chicken, or oats + protein shake. Training fasted is leaving performance on the table.
Post-workout: Protein + carbs, as soon as practical. This is the easiest meal to get right. A protein shake + banana counts.
Dinner: Protein + vegetables + carbs to taste. Biggest meal of the day for most guys.
Before bed: Slow-digesting protein (Greek yogurt, cottage cheese, casein). Keeps you fed overnight.
WHAT I AVOID
Liquid calories. Sodas, fancy coffees, juices: the fastest way to blow a calorie target without feeling full.
“Healthy” snacks that aren’t. Granola bars, trail mix, and smoothie bowls with 800 calories of sugar that isn’t from fruit.
Alcohol on training days. Kills sleep, kills recovery, kills the next day’s training. Keep it social and infrequent.
Eating out of boredom. If you’re not hungry, you’re not hungry. Drink water, go for a walk, get back to work.