basics that actually work
- eat whole foods as much as possible (fruits, veggies, lean proteins)
- calorie deficit is the only way to lose fat
- protein is your best friend (i aim for 1g-1.2g/lb of bodyweight)
- consistency is KEY to results that you want
- try to not eliminate food groups (unless you have specific health conditions)
nutrition for cutting
- eat ONLY when you're hungry (snacking makes being in a deficit more difficult)
- drink coffee or caffine for appetite suppression
- take a multi-vitamin (will likely run into micronutrient deficiencies)
- carbonated diet sodas help with cravings and hunger
- prioritize voluminous foods (makes you feel fuller without as many calories)
nutrition for bulking
- slight caloric surplus (200-300 calories above maintenance)
- prioritize protein after your workouts for optimal muscle protein synthesis
- carbs are not the enemy (body metabolizes carbs for energy)
- creatine is one of the few supplements actually worth taking
- stay in a moderate surplus (dirty bulking makes it harder to cut)
supplements i actually use
- protein powder (when i can't get enough from whole foods)
- creatine monohydrate (5g daily, consistency is key)
- daily multi-vitamin (ensures i get enough micronutrients)
miscellaneous nutrition tips
- 10,000 steps per day (good for cardiovascular health)
- prioritize sleep (aim for 7 to 9 hours of sleep)
- take rest days (overtraining will lead to burnout)
- laugh more often (releases serotonin and lowers cortisol)
- try to limit processed foods (it really makes you feel bad)
disclaimer: i'm not a nutritionist (yet), just sharing what's worked for me!