How to eat¶

Pick a pattern you can run on a workday. Consistency beats the perfect macro spreadsheet.

A default pattern¶

Protein at every meal — details
Carbs around training and the meals you enjoy (rice, potatoes, fruit, bread)
Fat from food, not from "extra" oils on everything
Vegetables or fruit at two meals so fiber isn't an accident
Water instead of sweet drinks

Weight¶

If fat loss is the goal: a small deficit you can hold for months, not a 1,200-calorie crash.

Practical version:

Keep protein high
Walk more — Walking
Cut liquid calories first (soda, juice, most alcohol)
Sleep — hungry + exhausted is a losing combo

If you are already lean and training: eat enough. Under-eating is why a lot of men feel old in the gym.

Four default dinners¶

If you want a default you can actually cook, start here: 30-minute dinners (sheet-pan salmon, turkey chili, Greek chicken bowl, steak and eggs). Each has a 60-second video.

Eating out¶

Protein first
One starch is fine
Don't drink 600 calories before the food arrives
Leftovers are a feature

Weekends¶

Two normal days beat five perfect weekdays and a 4,000-calorie Saturday. Plan the meal you actually care about. Don't "make up for it" by starving Sunday.