Nutrition
Start with a target you can actually hit.
Food is one of the four pillars, not the whole mission. Put your numbers in below and you will get daily calories and macros to work from. Treat it as your standard for the next month — then review it honestly and adjust.
Fill in your numbers above to see your daily targets.
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Nutrition questions I get most
Can I really build muscle while losing fat?
Yes, especially if you are newer to structured training. Keep protein high, keep the calorie gap modest, and let strength go up over a block. Chasing a fast drop is how people lose the muscle they were trying to build.
Do I have to weigh and track every meal?
No. Use the numbers as a target, not a cage. Anchor protein at each meal, keep the same few breakfasts and lunches on work days, and check in once a month instead of fighting the app every night.
What if my weight does not move for a few weeks?
That is information, not failure. If strength is climbing and clothes fit differently, the plan is working. If nothing is moving after a full month, we adjust intake or activity at the after-action review and run the next block.