Hit 0.8g of protein per lb bodyweight
Split it across 3–5 meals of 30–50g each. This is the single biggest lever for building and keeping muscle while you train.
Nutrition
Eat like you train.
Four rules and a small handful of meals covers 90% of what most lifters need. Master these and you won't need another diet again.
Build meals around the plate
Half the plate vegetables, a palm of protein, a fist of carbs, a thumb of fats. Works for cutting, gaining or maintaining without counting calories.
Drink half your bodyweight in ounces
A 180 lb athlete needs about 90 oz of water daily — more if you sweat a lot. Add a pinch of salt to your first glass after training.
Time carbs around training
Put your biggest carb meal in the 3-hour window after lifting. Keep protein steady the rest of the day; add carbs based on how hard you're training that week.
Four meals we keep in rotation
Simple, batch-cookable, and easy to scale up or down. Aim for two of these a day and one flex meal.
- 45P · 60C · 15F
Post-lift bowl
Grilled chicken, jasmine rice, black beans, salsa, lime.
- 35P · 55C · 12F
Overnight oats
Oats, Greek yogurt, whey, berries, chia seeds.
- 42P · 40C · 18F
Sheet-pan salmon
Salmon, sweet potato, broccoli, olive oil, lemon.
- 50P · 20C · 25F
Steak & eggs
Sirloin, three eggs, sourdough toast, avocado.