Nutrition
Turn what to eat into numbers and plates: set macros and calories first, then meal templates for busy days and dining out.
After reading you should: estimate daily needs → split protein/carbs/fat → run 2–3 repeating meal templates.
Module overview
| Topic | Path | Core question |
|---|---|---|
| Macros & calories | macros | How much, what ratio |
| Meal planning | meal-planning | Execution when busy |
Decision flow
1. Goal (maintain / cut / gain)
↓
2. Total calories + protein grams (macros)
↓
3. Pick 2–3 meal templates (meal-planning)
↓
4. Weigh weekly; adjust ±100–200 kcal every 2 weeks
Training vs rest days (simple)
| Training day | Rest day | |
|---|---|---|
| Calories | Maintenance or slight surplus | Maintenance or slight deficit when cutting |
| Carbs | Relatively higher around training | Slightly lower; keep fiber |
| Protein | Spread across meals | Same; don’t go below 1.6 g/kg |
Daily minimums (any goal)
- Protein first (see macros)
- Vegetables: ~fist-sized portion per meal, varied colors
- Water: ~2 L; +500 ml on training days
- Processed food: fine in moderation—not the bulk of calories
Social / dining out
- Before big meals: hit protein early; save some carbs for the meal.
- Order: lean protein + veg + controlled starch; limit fried food and sugary drinks.
- Next day: return to plan—no punitive fasting.
Related
- Macros · Meal planning · Tracking · Recovery