26/02/2026
So you say you ‘Can't get lean’?
I promise it's your diet.
Here are 27 nutrition tips.
1. Carbs don't make you fat.
2. Nutrition is the key to lose fat (not cardio)
500g Fat loss per week = a 500 cals per day caloric deficit/day (over 7 days).
⚬ To burn 500 calories on the treadmill = 1 hour
⚬ To not eat that 500-calorie donut = 5 seconds
Understand nutrition and you'll never worry about fat loss again.
3. Your number 1 priority to lose fat has to be a caloric deficit. In a caloric deficit you are legit GUARANTEED to lose fat.
To do this make sure you know your caloric intake.
Without this knowledget there will always be 'guesswork'.
Once you know it, hit it consistently.
4. Your second biggest nutrition priority is protein intake. Without enough protein you will lose fat and muscle and end up skinny fat. The vast majority of people should aim for 120-200gms of protein per day.
Chicken, Steak, Eggs, Shrimp, Tuna, Greek Yogurt, Salmon are all good
5. The biggest hurdle most people face is hitting their caloric and protein goals consistently. Without consistency you won't get results.
Make your nutrition simple, low friction, tasty and repeatable.
6. Eat the same meals most days.
Simplicity scales always.
7. Plan your next day's meals the night before. Only takes 90 seconds and provides a huge ROI - removes all the guesswork.
8. Include food that you love. If you don't enjoy the system you are using you will never maintain it long term.
Just adjust caloric intake as required.
9. Aim for 40-50gm of protein each meal.
Examples:
⚬ 200g Steak
⚬ 3 cans of Tuna
⚬ 250gm Salmon
⚬ 2 scoops of Whey
⚬ 200g Chicken Breast
⚬ 400gm Greek Yogurt
⭐️⭐️⭐️10. Carbs will not make you fat. A caloric surplus will. Include them in your diet to feel better and lift more.
11. 99% of people on the planet battle late night snacking. The two best ways to combat it:
⚬ Remove temptation from your house (if it's there you'll eat it)
⚬ Brush your teeth immediately after dinner (it will taste like crap if you eat it)
12. If you struggle to hit a caloric deficit then low calorie - high volume foods will be a cheat code.
Focus on:
⚬ Beans
⚬ Berries
⚬ Potato
⚬ Pumpkin
⚬ Broccoli
⚬ Spinach
⚬ Lean Proteins
⚬ Sparkling water
⚬ Popcorn (plain)
⚬ Low Fat Greek Yogurt
13. Remove friction, make it easy to stick to.
⚬ Use low to no prep meals
⚬ Eat the same meals most days
⚬ Include foods you actually enjoy eating
14. Do not cut out carbs. You need them to perform in the gym, they taste good, and you'll get worse results without them.
15. Do not skip events or socializing. If you have an event coming up where you are likely to 'overindulge' plan ahead.
⚬ Bank a caloric allowance in the days prior.
⚬ Eat 200-300 calories under your standard intake.
Use those extra calories for your event and stay on track.
16. Make family dinners work for you. Structure your daily intake to have the majority of your carb and fat intake for this meal.
17. Spend at least two weeks tracking your food intake. IMO that is the biggest ROI for understanding intake, portion control and how nutrition works
18. Use digital kitchen scales most of the time. It takes less than 10 seconds to do and removes the variance in your intake (remember consistency is your key) .
Without them you'll be surprised how much your portions vary.
This variation can easily remove your caloric deficit.
⭐️19. Do NOT cut out a macronutrient from your diet. All three have a key role in your holistic health.
On a basic level.
- Protein: Maintain/build muscle tissue
- Carbohydrates: Energy (and they taste good)
- Fat: Basic hormonal regulation
Have the right balance of all three.
20. Intermittent Fasting is simply a tool to help some hit their daily caloric and macro goals consistently.
21. Do not look for magic fixes. Maintain a daily caloric deficit of 400-500 cals, hit your protein and macro goals. Do it consistently and you will succeed.
22. Aim for 1gm of protein per of bodyweight. (eg. if you weight 170lbs aim for 170gms of protein per day)
23. Aim for 60gms MAX of fat per day
24. Make up the difference with carbohydrates to hit your daily caloric goal
25. How many calories per macro?
⚬ Protein: 1gm = 4 calories
⚬ Carbohydrates: 1gm = 4 calories
⚬ Fat: 1gm = 9 calories
This tells you foods high in fat have a poor volume to caloric ratio.
You get less food for your caloric allowance
26. The key for successful nutrition is to systemize it to suit you and your day to day.
27. Discipline is going to be your biggest lever to success. It comes to a point where you just need to learn how to priotiize your long term goals and health over instant gratification.
