## How to Think About Food
Your results come from your **calorie intake** and **macros:**
**Protein** – builds & maintains muscle
Sources: eggs, chicken, steak, ground beef, kefir, yogurt, whey protein
Target: **0.8–1g protein per pound of bodyweight per day**
(Example: 130 lbs → ~130g protein daily)
**Carbs** – your body's primary energy source
Sources: rice, sweet potatoes, pasta, fruit, pancakes
**Fats** – support hormones, recovery, and performance
Sources: avocado, butter, cheese, egg yolks, beef fat
---
## Simple Formula
### High Protein + Clean Carbs + Healthy Fats
→ Steady energy, clean digestion, lean muscle gain.
---
## 1. Cutting (Fat Loss)
**Goal:** Eat in a slight calorie deficit while keeping muscle.
**Daily Targets:**
- **Protein:** same every day (around bodyweight in grams) - **Carbs: 150–220 calories per meal** (~38–55g carbs) - **Fats: 80–140 calories per meal** (~9–15g fat)
### Meals to choose while cutting:
- Eggs + avocado toast (use less avocado) - Steak + eggs + ¾ cup cooked white rice - Chicken + spinach + turmeric rice (smaller rice portion) - Kefir + white rice + lean ground beef (93–7 if possible)
### Cutting Example Plate (One Meal):
- **Protein:** ~30–45g - **Carbs:** ~40–55g - **Fats:** ~10–15g - Total Meal Calories: **450–650**
---
## 2. Bulking (Lean Muscle Gain)
**Goal:** Eat in a manageable calorie surplus to gain muscle without getting sloppy.
**Daily Targets:**
- **Protein:** consistent (bodyweight in grams) - **Carbs: 300–450 calories per meal** (~75–110g carbs) - **Fats: 120–250 calories per meal** (~13–28g fat)
### Meals for bulking:
- Protein pancakes with whey + fruit + **butter + maple syrup** - Steak + eggs + **1.5–2 cups sweet potatoes** - Pasta + chicken + egg + avocado toast - Ground beef + white rice + **sweet potatoes**
### Bulking Example Plate (One Meal):
- **Protein:** ~35–50g - **Carbs:** ~75–110g - **Fats:** ~13–28g - Total Meal Calories: **700–1000**
---
## 3. Recomposition (Lose Fat + Build Muscle Slowly)
**Goal:** Stay **around maintenance calories**, while protein stays high.
**Daily Targets:**
- **Protein:** steady (bodyweight in grams) - **Carbs: 200–300 calories per meal** (~50–75g carbs) - **Fats: 90–160 calories per meal** (~10–18g fat)
### Meals for recomposition:
- Steak + eggs + avocado + **medium portion sweet potato** - Eggs + avocado toast + blueberries - Kefir + beef + mango - Chicken + rice + fruit
### Recomp Example Plate (One Meal):
- **Protein:** ~35–45g - **Carbs:** ~50–75g - **Fats:** ~10–18g - Total Meal Calories: **550–800**
---
## Why This Works
- Meals use **whole foods** (not processed junk) - **Protein stays high** to preserve/build muscle - **Carbs are adjusted based on goal** - **Fats stay controlled** so you don't overshoot calories
**Your body changes from consistency, not complexity.**
---
## Meal Ideas
**1. Greek yogurt with dark chocolate bananas and cinnamon**
**2. Pasta, grilled chicken, egg, blueberries, avocado toast**
**3. Ground beef, dates and avocado toast**
**4. Kefir, white rice and ground beef, mango**
**5. Eggs, sausage and avocado toast**
**6. Turmeric rice, seasoned and grilled chicken, cooked spinach**
**7. 90-10 ground beef, avocados, eggs, cheese and sweet potatoes**
**8. Steak, eggs, avocado and sweet potatoes**
**9. Steak, eggs, avocado and white rice**
**10. Protein pancakes - grass fed whey protein, kodiak mix, 4 eggs milk cinnamon, butter, maple syrup blueberries and strawberries**