Straight up, before you read: I’m a coach sharing what worked for me and the people I walk with — I’m not a licensed dietitian or personal trainer — my credential is the results I’ve built on myself and the people I walk with. This is general education and what’s worked for me, not medical, nutritional, or professional advice. Check with your doctor before changing how you train or eat, especially with any injury or condition. Results vary — what you get out depends on the dedication and commitment you put in. No outcome is guaranteed. If you’re in real crisis, please reach out to a licensed professional — and I’ll gladly help you find one.
Nutrition got made complicated so somebody could sell you something. Strip it back. Master the basics below and you’ll be ahead of 90% of people chasing the next fad.
1. Protein is the priority
Aim for about 0.7–1 gram of protein per pound of your goal bodyweight. Protein at every meal — a palm-to-fist portion. Eggs, chicken, lean beef, fish, Greek yogurt. It builds the body and keeps you full.
2. Calories decide the direction
Losing fat means eating a bit under what you burn; building means a bit over. Run the free calculator on this site for your number. You don’t need to be perfect — you need to be consistent.
3. The plate method
No app? Use your plate: half veggies or fruit, a quarter protein, a quarter carbs, a thumb of healthy fat. That alone fixes most people’s eating.
4. Stay in the natural lane
Food first. Protein powder and creatine monohydrate (3–5 g/day) are fine tools. No fat burners, no hormones, no shortcuts that cost your health. God gave you a body that works — respect how it was designed.
5. Water and sleep are nutrition too
Roughly half your bodyweight in pounds, in ounces of water. Seven to nine hours of sleep. You can’t out-eat bad recovery.
Boring works. The basics done daily beat the fancy stuff done once. Start today.