Chapter 2: Nutrition Basics

Now that you know what a calorie deficit is, you need to learn how to actually eat in a way that makes it automatic.

Because counting macros forever isn't realistic. You want to reach a point where you can eyeball a plate and know if it'll move the scale or not.

This chapter will show you how to build meals that keep you full, energized, and progressing without making food your entire personality.

The Core Rule: Structure, Not Willpower

The guys who stay lean aren't disciplined. They're structured.

They eat roughly the same types of meals every day, just in different forms. They don't need to count every calorie because their base structure is consistent.

Your goal isn't to rely on motivation. It's to build systems that make eating clean the path of least resistance.

The Protein Rule

Protein is the anchor of your diet. It's the only macronutrient that builds and preserves muscle, burns the most calories during digestion, and keeps you full the longest.

You need 1 gram per pound of bodyweight minimum. If you're cutting, you can go slightly higher, up to 1.2g per pound.

Real examples that give you 30–40g of protein: 150g chicken breast, 170g lean ground turkey, 180g salmon, 200g egg whites plus one whole egg, 250g fat-free Greek yogurt, or 1.5 scoops of whey protein.

Rule: protein first, everything else second.

Carbs: The Controlled Fuel

Carbs aren't the enemy. They're your main training fuel and recovery aid.

The problem isn't carbs. It's carbs with no portion control.

Use this simple approach. One to two carb sources per meal. Prioritize slow-digesting carbs like rice, oats, potatoes, and fruit. Save fast carbs like cereal, bread, and snacks for around workouts or refeed days.

Good carb examples include rice, potatoes, oats, quinoa, whole-grain bread, wraps, fruit especially bananas, apples, and berries, plus beans and lentils.

If you're cutting and get tired easily, bump carbs slightly on training days. You'll perform better and still burn fat.

Fats: The Hormone Layer

You need fats for health. Hormones, brain function, and skin all depend on them. But you don't need as much as people think.

Fats are super calorie-dense. One tablespoon of oil equals 120 calories.

Keep fats around 20–30% of total calories. Best fat sources are eggs, olive oil at one tablespoon max per meal, avocado at a quarter per meal, nuts at 10–12 almonds for roughly 100 calories, and fatty fish like salmon, sardines, and trout.

Cutting too low on fats for too long will tank your hormones and energy. Don't go below 40g per day.

The Balanced Meal Template

This is the plug-and-play formula you can live on. Every meal should look something like this.

Your protein should be palm-sized. Think chicken, fish, lean beef, or eggs. Your carb should be fist-sized. Rice, potatoes, oats, or fruit. Your fat should be thumb-sized. Olive oil, avocado, or nuts. And your fiber and vegetables are unlimited. Greens, cucumber, tomato, broccoli.

Follow that rule, and your meals will automatically stay within your calorie range without counting.

How to Build Your Day

Think of food like a schedule, not chaos. Most people overeat because they just wing it.

Here's a basic three to four meal structure that works for almost everyone cutting.

If you prefer larger meals, try three meals. First meal is a protein shake with fruit and oats. Second meal is chicken with rice, salad, and olive oil. Third meal is lean beef with veggies and potato.

If you get hungry easily, try four meals. First meal is eggs with toast. Second meal is a protein shake with banana. Third meal is chicken with rice and avocado. Fourth meal is Greek yogurt with berries.

Keep it simple. Rotate ingredients. You're not running a food blog. You're feeding performance and aesthetics.

Hydration & Electrolytes

Being flat or tired while cutting is often dehydration, not low calories. You need more water and electrolytes when eating less.

Protocol: three to four liters of water per day, one electrolyte packet or pinch of salt in water daily especially if sweating a lot, one cup of green tea or coffee for energy but limit caffeine past 2 p.m.

Visual check: if your urine isn't pale yellow, you're underhydrated.

Satiety & Craving Management

Hunger's going to hit. It's part of cutting. The trick is to manage it, not fight it.

Tactics that work: eat high-volume, low-cal foods like veggies, soups, popcorn, and berries. Save most carbs for later in the day to help sleep and prevent binges. Brush your teeth after dinner, it kills appetite instantly. Sugar-free gum, sparkling water, and tea are your best friends.

And if you ever feel like you're about to binge, walk, delay, distract. Usually the craving passes in 10–15 minutes.

Supplements That Actually Help

Keep it simple. You don't need fat burners or detox teas.

These are the only ones worth your money. Whey protein for easy protein intake. Creatine monohydrate at 5g per day for muscle retention and strength. A multivitamin for micronutrient insurance. Fish oil at 1–2g EPA/DHA for skin, joint, and cardiovascular support. Caffeine for energy and appetite suppression if you want it.

Everything else like L-carnitine and CLA is marketing.

Eating Out & Flexibility

You don't have to live like a monk. Just use this rule: control the main variables.

At restaurants, choose grilled not fried. Swap fries for salad or rice. Ask for sauces and dressings on the side. Skip dessert or split it if you really want it.

At social events, eat light earlier in the day. Focus on protein and vegetables. Drink slower, one to two drinks max if you're drinking.

The goal isn't perfection. It's direction. You just need to trend downward in fat consistently.