Nutrition basics that actually work

I've coached clients from every starting point you can imagine, and the same thing is always true: complicated nutrition plans fail before simple ones do. Not because the information is wrong — because humans can't sustain complexity forever.

02The order of operations

One: eat enough protein. 1.6–2.2g per kg of bodyweight, every day, for the entire program. Two: control total calories toward your goal — a modest deficit for fat loss, a modest surplus for growth. Three: eat vegetables and fibre because they make the first two sustainable.

03What I don't obsess over

Meal timing for most people. 'Clean' vs 'dirty' food labels. Supplement timing. These matter at the final 2% of performance — and my clients get there by first building the 98% that actually decides their results.

Every plan I write includes a grocery list, not a miracle. Food you'll actually buy, recipes you'll actually cook, and flexibility for the days life doesn't cooperate.