My diet. High-protein, low-carb.
| Macro | Cutting (2,200) | Maintenance (2,750) | Why |
|---|---|---|---|
| Protein | 185g (34%) | 195g (28%) | Muscle preservation, satiety |
| Fat | 95g (39%) | 120g (39%) | Hormones, satiety, energy on low-carb |
| Carbs | 150g (27%) | 225g (33%) | Workout fuel, brain function |
water + espresso + whey shake
Training is in the morning, sandwiched between a pre-workout whey shake and a carb-inclusive breakfast. Carbs land at breakfast (post-workout) rather than dinner.
550-650 kcal, 40-45g protein
The main meal of the morning, eaten right after the shower. 3 eggs or equivalent protein, a healthy fat (avocado, olive oil), and a carb source — berries + oats, a small sweet potato, or steak-and-eggs with sweet potato hash. Insulin sensitivity is highest post-training, so carbs here fuel recovery and glycogen instead of storage. Combined with the pre-workout shake, this puts ~60g of protein in the first two hours of the day.
Supplements: creatine (5g, stirred into water) and vitamin D3 (fat aids absorption, morning timing avoids sleep disruption).
600-750 kcal, 45-55g protein
Large leafy greens base, ~6oz cooked protein (chicken, tuna, salmon, or leftover steak), a variety of colourful veg, and a fat source (avocado, olive oil, seeds). A veg-heavy lunch front-loads fiber, keeps the afternoon sharp, and the protein shuts down the 3pm snack spiral.
150-200 kcal, 20g protein
With the pre-workout shake already in the mix, you're usually at ~150-175g protein by the end of lunch without this. Only bring it in if dinner will be late or light on protein. Greek yogurt, hard-boiled eggs, or turkey roll-ups. Skip it if possible.
700-850 kcal, 55-60g protein
6-8oz fatty fish, red meat, or bone-in chicken, plus roasted cruciferous or green veg and a healthy fat. Keep it low-carb every night — training was 10+ hours ago, so there's no performance reason for carbs here. Fat and protein at night aid sleep and recovery.
Supplements: omega-3 (largest fat meal = best absorption).
magnesium glycinate
Take 30-60 min before lights out. Aids muscle relaxation and sleep depth.
Proteins:
Fats:
Carbs:
Cut hard:
All recipes are high-protein, low-carb, low-dairy (with occasional yogurt), and sized to the targets above.
1. The Standard — Eggs, avocado, berries 3 eggs scrambled in olive oil, 1/2 avocado, small handful of blueberries or raspberries. Salt, pepper, chili flakes. Black coffee. Takes 6 minutes. The default — if in doubt, make this.
2. Smoked salmon plate 3-4 oz smoked salmon, 2 hard-boiled eggs, sliced cucumber, capers, lemon, olive oil drizzle. No cooking required — prep the eggs in batches of 6 on Sunday. Great for busy mornings.
3. Greek yogurt power bowl 1 cup full-fat Greek yogurt, 1 scoop whey protein stirred in, 1/4 cup berries, 1 tbsp chopped walnuts, 1 tbsp chia or flax. The 2-3x/week dairy option. ~35g protein and keeps you full until lunch.
4. Steak and eggs 4 oz leftover steak (sliced thin) + 2 eggs any style + sautéed mushrooms in the steak pan. Sounds excessive, is actually perfect — high protein, moderate fat, no carbs. Great on heavy training days.
5. Veggie omelet 3 eggs whisked, cook in olive oil with diced bell pepper, onion, spinach, and 2 oz diced ham or leftover chicken. Top with 1/4 avocado and hot sauce. Hits vegetables early in the day when it's easiest.
1. The Default Mixed greens base, 6 oz grilled chicken/salmon/tuna, cherry tomatoes, cucumber, onion, 1/4 avocado. Dressing: olive oil, lemon juice, Dijon, salt.
2. Tuna Niçoise (lazy version) 1 can tuna in olive oil (don't drain), 2 hard-boiled eggs, handful of green beans (microwave 2 min), cherry tomatoes, olives, mixed greens. Dress with the tuna oil + lemon + Dijon. 5 minutes, zero cooking.
3. Chicken + cauliflower rice bowl 6 oz grilled or shredded chicken over microwaved cauliflower rice, topped with salsa, 1/4 avocado, cilantro, lime, and a dollop of Greek yogurt (optional). Burrito bowl energy, none of the carbs.
4. Cold steak salad 5-6 oz sliced leftover steak, arugula, blue cheese crumbles OR feta (small amount), cherry tomatoes, red onion, balsamic vinaigrette.
5. Salmon + greens bowl 4-5 oz canned or leftover salmon, large pile of spinach or kale (massaged with olive oil + lemon so it wilts slightly), cucumber, avocado, hemp seeds, everything bagel seasoning. Omega-3s + fiber + protein in one bowl.
1. Sheet-pan salmon + veg 6-8 oz salmon fillet + broccoli and cauliflower florets tossed in olive oil, garlic, lemon zest. 425°F for 15 min. One pan, 20 minutes start to finish. Add a small sweet potato on training days.
2. Steak + roasted Brussels sprouts 6-8 oz ribeye, sirloin, or flank steak seared in cast iron (2-3 min per side, rest 5 min). Brussels sprouts halved, olive oil, salt, roasted at 400°F for 25 min until crispy. Finish sprouts with balsamic glaze or lemon.
3. Chicken thighs + cauliflower mash 4 bone-in skin-on chicken thighs, salt + paprika + garlic powder, roasted at 425°F for 35-40 min. Cauliflower mash: steam a head of cauliflower, blend with olive oil, garlic, salt (skip the butter/cream to stay low-dairy). Satisfying without the carb crash of potatoes.
4. Bison or beef burger, bunless 6-8 oz bison or 85/15 beef patty, cooked in cast iron. Serve over mixed greens with tomato, red onion, pickles, Dijon, and 1/4 avocado instead of a bun. Side of roasted zucchini or asparagus. Feels indulgent, stays on plan.
5. Shrimp stir-fry 8 oz shrimp + mixed stir-fry veg (broccoli, bell pepper, snap peas, bok choy) in avocado oil with ginger, garlic, and coconut aminos or low-sodium soy. Over cauliflower rice. 15 minutes. Great when you're tired and tempted to order in.
1. Pre-workout whey shake 1 scoop (~25g) whey protein in water. No blender, no berries — just shake and drink on the walk to the gym. The daily default before training.
2. Greek yogurt + berries + walnuts 1/2 cup full-fat Greek yogurt, 1/4 cup berries, small handful of walnuts, drizzle of honey if pre-workout. The dairy option — use 2-3x/week max.
3. Hard-boiled eggs + almonds 2 hard-boiled eggs + small handful of almonds. Portable, no refrigeration needed for a few hours. Perfect when you're out of the house.
4. Turkey + avocado roll-ups 3-4 slices of quality deli turkey wrapped around avocado slices and cucumber spears. Dip in mustard. No cooking, no mess, hits protein and fats cleanly.
5. Cottage cheese bowl (if tolerated) 1/2 cup cottage cheese, cinnamon, sliced apple or berries, small handful of pumpkin seeds. Slow-digesting protein — best as an evening snack if you're hungry at night.