Why and how to manage diet
You don’t need a meal plan. You need 4 rules. Here’s what I actually eat and why.
Protein first
If there’s one thing that matters more than everything else in nutrition, it’s protein.
Protein builds and maintains muscle. It’s more satiating than carbs or fat — meaning you feel full longer after eating it. And it’s much harder to overeat than carbs.
Target: 1.6 to 2.2 grams of protein per kilogram of bodyweight per day. If you weigh 75kg, aim for 120–165g of protein daily.
Most people eat 50–60g a day. That’s why most people don’t see results even when they train consistently.
Calories in/out — without obsessing
You don’t need to weigh every gram of food. But you do need to understand roughly how much you eat.
If you’re trying to lose fat: eat at a slight caloric deficit (eat a bit less than you burn). If you’re trying to build muscle: eat at a slight surplus.
The simplest framework I use: fill half my plate with protein, a quarter with vegetables, a quarter with carbs. No tracking apps, no meal prep containers. Just a consistent mental model.
What I eat on a real busy workday
Breakfast: eggs (4 whole eggs or a mix of whole eggs and whites) + fruit or oats
Lunch: some protein (lentils, chicken, or fish) + vegetables + a carb (rice, bread, or similar)
Snack: Greek yogurt, cottage cheese, or a protein shake if I’m in a hurry
Dinner: lean protein (chicken, fish, tofu) + vegetables + a small amount of carbs
Structure every meal around protein first. Everything else fills in around it.
Supplements worth taking
Whey protein — the most convenient protein source. 25–30g protein per scoop. Use it to fill the gap between what you eat and what you need.
Creatine monohydrate — 5g daily, no cycling needed. One of the most researched supplements in existence. Measurably improves strength and muscle output. Cheap.
Vitamin D3 — most people are deficient regardless of how much time they spend outside. Affects mood, energy, testosterone.
That’s the list. Everything else (pre-workout, BCAA, fat burners) is optional or useless.
Eating out and staying on track
Eat out freely. Don’t use eating out as an excuse to abandon your protein target.
At a restaurant: order a protein-heavy dish first (eggs, chicken, fish, legumes). Skip the bread basket. Have dessert occasionally, not every time.
If you’re at a social meal and can’t control what’s served, eat a protein-heavy snack before you go.
The takeaway
Hit your protein target every day. Keep calories roughly in the right range. Don’t obsess over the rest. You don’t need a special meal plan — just structure what you already eat around protein.
Building something? Follow me on Instagram and Twitter — I document everything.