Nutrition
Numbers, not a diet.
Training builds the muscle, food decides whether you keep it. Put your details in below and you will get a real daily starting point for calories, protein, carbs, fat, fiber and water. Then eat like that most days, adjust after a couple of weeks, and let the log tell you the truth.
Fill in your numbers above to see your daily targets.
Get In TouchFood questions
Do I have to track every single thing I eat?
No. I am not going to hand you a rule set you resent. Use these numbers as a target range, get protein into every meal, and stay honest most days. Consistency beats a perfect spreadsheet you abandon in week two.
How much protein do I actually need to build muscle?
Roughly a gram per pound of bodyweight is a solid working target for most people training three to four times a week. If that sounds like a lot right now, start by adding protein to the one meal you usually skip it in.
My shifts wreck my eating schedule. What do I do?
We work with the rotation instead of pretending it does not exist. Hit your daily totals across whatever meals your shift allows, keep two or three easy protein options you can grab, and stop worrying about meal timing you cannot control.