Sep 6 • Nutrition🍲
The High-Level Nutrition Game Plan
For most of us, training is the easy part. You show up, work hard, go home. Done.
Nutrition? That’s the harder (and more important) piece of the puzzle. It’s not just about eating “healthy” — it’s about fueling your body the right way.
Here’s a simple framework:
1. The 80/20 Rule
Eat clean about 80% of the time, and use the other 20% for foods you enjoy. That balance keeps you consistent and sane.
2. Protein (non-negotiable)
- Everyone needs it — and the older you get, the more important it is.
- Goal: 0.7–1.0g per lb of bodyweight (up to ~1.4g/lb if you’re pushing hard for muscle).
3. Carbs (your training fuel)
- Flexible, but aim for 1.8–4.5g per lb of bodyweight.
- The harder/longer you train, the more you’ll need.
4. Fats (don’t skip these)
- Essential for energy and hormones.
- Shoot for about 0.4–0.5g per lb of bodyweight.
Remember — you don’t need to overcomplicate this. Stay consistent with these ranges, keep the 80/20 rule in mind, and you’ll make progress without stressing over every bite.
👉 Want to dive deeper? I’ve got a nutrition course in the classroom — check it out if you want more guidance.
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The High-Level Nutrition Game Plan
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