The grocery list
Everything I actually buy — protein, fish, fats, carbs and condiments with calories and macros. Search it, tick it off in the shop, and it saves on your phone.
Protein
Two to three of these a day. Palm-sized portions, every meal, no exceptions.
Poultry
Chicken & turkey
Red meat & eggs
Iron, creatine, yolks
Fish & fats
Oily fish twice a week for recovery. Fats stay small and measured.
Fish & seafood
Recovery & omega-3
Fats
Hormones & satiety
Carbs
Load them around training. More on lifting days, less on rest days.
Staples
Rice, potatoes, grains
Breads & fast carbs
Pre and post training
Flavour & the plate
Flavour is what keeps a diet alive. Track anything with calories in it.
Condiments & sauces
Flavour, near-zero cost
Spinach · broccoli · asparagus · peppers · cucumber · zucchini
Plus black coffee, sparkling water, diet soda, lemon, vinegar, herbs and spices.
Protein
One palm per meal
Carbs
One cupped hand
Fats
One thumb
Veg
Two fists
Water
3-4 litres daily
One on one coaching
Want this done for you? Training, nutrition and accountability until the physique speaks for itself.