5 Nutrition Tips That You Should Know

As I’m writing this, I’m 24 days out from my first-ever bodybuilding show. I’m deep into a mock prep phase - carbs slashed, protein through the roof, calories way down.

And let me tell you… I knew hunger was going to be a factor, but this hits different!

I’ll be lying in bed with my girlfriend and turn to her… she thinks I’m about to say something sweet, no shot.
“Can you even imagine what that first cookie’s going to taste like?”

But this is bodybuilding - it’s part of the process. And even though the hunger is brutal, there’s an end date in sight.
24 days. Let’s go.

Until then, here are five things I’ve learned - some from experience, some from research and all of them things I wish I’d known earlier.

1. Build Your Diet Around Protein First

When I first started lifting, I thought eating “clean” was all I needed. Nope.
What I’ve learned is that protein is the anchor of your diet.

Whether you’re cutting, maintaining or bulking, every meal should have a protein core.
When dieting, keep protein high and reduce carbs/fats around it.
When bulking, keep protein the same and slowly increase carbs/fats to support growth.

Quick tip: Aim for 4-5 solid protein feedings per day, evenly spaced out.
That consistency makes a huge difference for muscle retention and satiety, especially during prep.

2. Stop Overcomplicating Meal Frequency

When I first started, I thought I had to eat six meals a day because that’s what the old bodybuilder magazines said. Truth is?
Four to five structured meals a day is plenty.

Whether that’s three proper meals and two shakes or four balanced plates of food, the goal is consistency.
Don’t stress over timing everything to the minute - focus on hitting your protein and calorie targets first.

3. Convenience Keeps You Consistent

Here’s something I wish I’d understood sooner: If your diet feels like a second job, you won’t stick to it.

When I started, I thought meal prep had to mean chicken, broccoli, rice in 14 Tupperware containers.
That lasted about… three weeks.

These days, I keep easy, high-protein options on hand that don’t require hours upon hours in the kitchen:

• Prep meals in advance.

• Season lean meats.

• Fruit for quick carbs + fibre.

• Protein shakes to assist in achieving your desired protein target.

• Convenient choices (but often at a slightly higher cost) include things like boil-in-the-bag or microwave rice - quick, easy, zero stress.
  Same with baked potatoes: throw them in the oven, forget about them for an hour, and they’re good to go. Little swaps like this save time, reduce effort, and make staying on track way easier - especially when life’s busy or prep’s already draining your energy.Make your plan work around your life, not the other way around.

4. Ease Into Restriction — Don’t Go Full Robot Mode

When you’re new, it’s tempting to overhaul your entire life overnight.
Go “all in,” eat like a machine, cut out everything you enjoy.

Here’s the problem:
You’ll burn out.

I see it all the time - beginners start five chicken and broccoli meals a day, last a month, then give up entirely. If you want results you can actually sustain, you need to ease into it.

Keep foods you enjoy in your plan, especially early on. This isn’t a free pass to eat whatever, but if having a burrito once in a while keeps you in the game long-term, that’s a win!

5. Manage Hunger by Managing Food Palatability (Game-Changer)

This one’s been massive for me during prep. When your food tastes incredible, you want more of it.
Eat half a tub of Ben & Jerry’s? Suddenly the whole tub’s gone.

Here’s what I’ve learned:
If you’re cutting, keep your meals simple and less hyper palatable.
It doesn’t have to be plain chicken and lettuce, but:

• Go for single ingredient, minimally processed foods.

• Keep flavourings moderate, not overloading with sauces and oils.

• Lean on high-volume, low-calorie foods like vegetables, fruit, and potatoes to stay fuller for longer.

It’s not about eating boring food forever - it’s about making dieting easier, not harder.

Final Thoughts

Bodybuilding prep isn’t meant to be comfortable. There are days where I’m exhausted, hungry, and irritable - and yes, I talk about cookies way too much.

But this process has taught me something bigger:
You don’t have to do everything perfectly.
You don’t have to get it all right on day one.
Start with the basics, stay consistent and build your plan around you - your lifestyle, your preferences, your goals.

24 days from now, I’ll step on stage for the first time. Win or lose, this prep has already been worth it and I’ll be glad I’ve learned these lessons for next time.

Until then, I’ll keep grinding… and dreaming about that first OF MANY cookies.