Nutrition Basics

What Are Macros?

When it comes to body transformation, macros — short for macronutrients — are everything. They determine how your body builds muscle, stores fat, and functions daily.

  • 🥩 Protein: Repairs and builds muscle. You need 0.8g–1.2g per pound of body weight when cutting or bulking.
  • 🍚 Carbs : Main energy source. Great for fueling workouts and recovery. Not the enemy.
  • 🥑 Fats: Supports hormones and joint health. Essential for overall balance.
    macros pic
    Here are some good foods for each macros

     

Know Your Numbers!

Everyone’s body has a different maintenance level of calories — called TDEE (Total Daily Energy Expenditure).

  • Cutting: Eat slightly below your TDEE.
  • Bulking: Eat slightly above your TDEE.
  • Maintaining: Eat the same as your TDEE.

Use this TDEE calculator to estimate your daily needs!

 

Sample Meals

 

cutting meal
“Cutting Meal – High Protein, Low Calorie, Clean Fuel”
Grilled chicken breast, raw carrots, roasted sweet potatoes, and Brussels sprouts. Ideal for fat loss while preserving lean muscle.

 

bulking meal
“Bulking Meal – Calorie-Dense, Balanced for Growth” Tomato-braised chicken, Brussels sprouts, and creamy mac & cheese. Designed to support muscle gain with extra carbs and fats.

Video Guides

Here is a video explaining effective ways to bulk and cut.

Here is a video outlining some healthy snack options to achieve body transformation goals.

Dialing in your nutrition is 80% of the game. Start with consistency, not perfection.