NUTRITION

  • Fat loss is a sustained calorie deficit over time. The easiest way to keep it sustainable is: build structure, remove hidden calories, and adjust using trend data — not emotions.

    What to do
    simple & repeatable
    • Track weekly average weight (same 7-day method each week).
    • Eat 3–5 meals (avoid grazing — it’s where “mystery calories” creep in).
    • Build meals around lean protein + fruit/veg (easy volume, high satiety).
    • Check labels for portion size (most people eat 2–4 “servings” unknowingly).
    If X happens, do Y
    decision rules
    • If weight trend stalls 2+ weeks → change one lever only.
    • If hunger is brutal → add more protein/veg before cutting more food.
    • If weekends undo weekdays → keep the same breakfast + lunch on weekends.
    • If “clean eating” but no loss → audit oils, sauces, drinks.
    High-impact reminders (slow scroll)

  • Muscle is built in the gym — food supports performance and recovery. The goal is a small surplus you can hold consistently without turning the bulk into a dirty free-for-all.

    What to do
    practical
    • Aim for +5–10% above maintenance (slower gain, better composition).
    • Hit protein daily first; use carbs to fuel training volume.
    • Eat 3–6 meals if it helps you actually reach calories without force-feeding.
    • Weigh trend weekly and adjust, not daily.
    If X happens, do Y
    no guesswork
    • If you’re not gaining after 2–3 weeks → add +150–250 kcal/day.
    • If you gain too fast → remove 150–250 kcal/day (don’t nuke it).
    • If sessions feel flat → add carbs pre/post workout.
    • If digestion is rough → reduce fats slightly, increase carbs.
    High-impact reminders (slow scroll)

  • Recomp works best when you’re consistent and patient: train hard, keep protein high, and run a small deficit or small surplus depending on the priority.

    What to do
    recomp basics
    • Protein daily + consistent training progression.
    • Keep calories around maintenance (or ±5–10% based on goal).
    • Use weekly average weight + gym performance as the scoreboard.
    • Steps are your “silent weapon” for body comp.
    If X happens, do Y
    directional fixes
    • If weight stable but lifts rising → you’re likely recomping (stay the course).
    • If strength drops + hungry → you’re too low (add 100–200 kcal).
    • If fat loss priority → small deficit (5–10%) with high protein.
    • If muscle priority → small surplus (≈5%).
    High-impact reminders (slow scroll)

  • The goal isn’t “perfect tracking”. It’s a system you can repeat on busy weeks. Even if you track, there’s error in labels + expenditure — so focus on the trendline.

    What to do
    big rocks
    • Get within a sensible range (you don’t need perfection).
    • Prioritise calories + protein; be looser with carbs/fats if needed.
    • Keep fats roughly consistent (helps appetite + stable energy).
    • Plan “normal meals” you can repeat 80% of the week.
    Common mistakes
    easy traps
    • All-or-nothing thinking after one off-plan meal.
    • Under-eating all day → binge at night.
    • “Healthy” foods in huge portions (nuts, oils, granola).
    • Trying 10 changes at once → no clue what worked.
    High-impact reminders (slow scroll)

  • Hydration affects strength and how hard training feels. Alcohol mainly damages progress via sleep + appetite + recovery. Supplements should be simple and evidence-based.

    Water & alcohol
    damage control
    • Use thirst + urine colour as your check-in.
    • If training outdoors / sweating heavy → drink proactively.
    • If you drink: keep it moderate; avoid frequent big sessions.
    • Big nights often cause extra eating (lower inhibition).
    Supplements
    tier approach
    • High value for most: protein powder + creatine.
    • Caffeine works — but don’t rely on high doses daily.
    • Fish oil / multivitamin can be “insurance” if diet lacks variety.
    • Don’t buy “fairy dust” blends with under-dosed ingredients.
    High-impact reminders (slow scroll)

  • Micronutrients won’t replace calories + protein, but they heavily influence energy, recovery, and long-term health. Simple rules beat tracking every vitamin.

    What to do
    simple rules
    • 5+ servings of fruit/veg daily; get multiple colours.
    • Lean on whole foods most of the week; keep ultra-processed “extras” planned.
    • Fatty fish 1–2x/week (or consider omega-3 if you never eat it).
    • If you cut food groups (dairy, grains, animal foods) → check deficiencies.
    Fiber (quick guide)
    satiety tool
    • Higher fiber can improve fullness and health markers.
    • Too much too quickly can cause bloating — build it gradually.
    • Use fruits/veg/whole grains/beans as your main sources.
    • Adjust to what your gut tolerates while keeping meals enjoyable.
    High-impact reminders (slow scroll)

  • Meal frequency isn’t magic. Your best schedule is the one that helps you hit your targets while keeping hunger manageable. Adjust based on how your body behaves — not what “optimal” sounds like on TikTok.

    Fat loss
    choose your weapon
    • If you’re not hungry early → later window / fewer meals might be easiest.
    • If mornings are torture → more frequent meals can reduce hunger spikes.
    • The win is adherence: same pattern most days.
    • Protein + high-volume foods make any schedule easier.
    Muscle gain
    practical sweet spot
    • 3–6 meals/day is a practical range for most lifters.
    • Even 1–2 high-protein meals can work if total protein is hit.
    • Spread protein across the day if it’s easy; don’t obsess.
    • Fuel training — performance drives growth.
    High-impact reminders (slow scroll)