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Complete Nutrition Guide - Parts I, II & III

Source: Fitness Coach Messages Date Saved: July 18, 2025

Nutrition Part I - Calculating Maintenance Calories

Step 1: Calculate Your Maintenance Calories (TDEE)

Method 1: TDEE Calculator

Use any online TDEE calculator

Method 2: Simple Equation

Bodyweight × 10 × Activity Multiplier (1.2–1.5)

Activity Multipliers:

  • 1.2 = Mostly sedentary (desk job, don't move much outside workouts)
  • 1.5 = Physically demanding job + 6 days of workouts

Example: 180lbs × 10 × 1.3 = 2,340 calories

Step 2: Audit Your Calculation

  • Weigh yourself daily for a week
  • First thing in the morning, post-bathroom
  • Track the average to see if you're gaining, losing, or maintaining
  • Don't stress about being exact - we'll adjust based on results

Step 3: Choose Your Goal

Fat Loss

  • Subtract 10-15% from maintenance calories

Muscle Gain

  • Add 10-15% to maintenance calories

Body Recomposition (Both)

  • Stay near maintenance (±5%)
  • Note: Can be hard if you aren't new to lifting or are detrained
  • IS possible but takes longer to make progress in either direction

Decision Making

Be honest: gun to your head, which one do you want more? Pick a direction.

Training Consistency

No matter the goal, your training doesn't change. Push with intensity. Get close to failure.

Nutrition Part II - Macro Breakdown

Overview

Now that you have your calorie target, it's time to split those calories into macros—protein, carbs, and fats.

Macro Split Guidelines

Cutting or Recomposition (Leaning Fat Loss)

  • 40% Protein
  • 40% Carbs
  • 20% Fats

Note: High protein on a cut helps maintain muscle while in a deficit. Paired with proper training intensity, this keeps strength intact.

Bulking or Recomposition (Leaning Muscle Gain)

  • 30% Protein
  • 50% Carbs
  • 20% Fats

Implementation Steps

Step 1: Track Current Intake

  • Use apps like MyFitnessPal or Carb Manager
  • Track one full day of eating without changing anything
  • Be obsessive - track sauces, oils, drinks, gum, everything consumed
  • This shows how close or far you are from your target

Step 2: Plan Ideal Day

  • Do a second run on a blank day
  • Mock up ideal meals to hit your goals
  • This helps with meal prep and prevents late-night scrambling

Quick Tips

For Cutting

  • Protein is important, but don't exceed calorie cap chasing it
  • Get ahead early in the day with a high-protein breakfast

For Bulking

  • If you're short on calories by end of day, get them in
  • Hit your numbers

Important Reminder

Eat your vegetables - Micronutrients matter for energy, hormones, and muscle growth.

Nutrition Part III - Pre and Post Workout Meals

Date Added: July 18, 2025

Overview

Covers pre and post-workout meals - why they matter, what to eat, and when to eat. Also includes weekly weight change targets for cutting and bulking.

Pre-Workout Meal 🥘

Most important meal of the day - Carbs fuel your session. Training fasted leaves performance on the table.

Guidelines

  • Timing: 60-90 minutes before training (or 30 minutes if training really early)
  • Carbs: 1g carbs per kg body weight
  • Protein: 0.4-0.5g per kg body weight
  • Fat: Some fat is fine
  • Carb Strategy: Mix fast and slow-digesting carbs (e.g., rice + fruit)

For Early Risers

Try oatmeal + banana + peanut butter + protein shake ~30 minutes pre-training. Can also blend it all into a shake.

Post-Workout Meal 🍱

No need to slam immediately - get it within 6 hours of pre-workout meal.

Goals

  • Replenish glycogen
  • Maximize muscle protein synthesis

Guidelines

  • Timing: Within 4-6 hours of pre-workout meal
  • Carbs: 0.5-0.75g per kg body weight
  • Protein: 0.5-0.6g per kg body weight

Training Intensity Reminder

Regardless of goal (cutting, bulking, or recomp), training should stay intense and heavy. Don't bump reps sky-high just because you're in a deficit.

Weekly Weight Change Targets

Fat Loss

  • Rate: 0.5 to 1.5-2 lbs per week
  • Note: The faster you lose, the higher the risk of losing muscle/strength

Muscle Gain

  • Rate: 0.5 to 1 lb per week maximum
  • Note: More than that and you'll get more fat than muscle

Adjustments

If your rate is off, adjust based on scale, measurements, and progress photos.

Coach Notes

  • Asked for feedback on accent from Kiwi friends - they "did not hold back" 😅
  • Watch the video before asking questions
  • Part one is pinned two days back
  • Check Coach Pins to find Parts 1 and 2 if missed
Content is user-generated and unverified.
    Nutrition Part II - Macro Breakdown from Fitness Coach | Claude