How to Track

Use any free app. MyFitnessPal, Cronometer, MacroFactor. They all work.

Spend one week weighing your food. After that, you can eyeball most things. But that first week teaches you what portions actually look like. Most people underestimate their intake by 20-30%.

Pre-log your day in the morning. Enter breakfast, lunch, dinner, and your shake. See what’s left. Fill the gaps intentionally. This prevents the 9 PM panic when you realize you’re 800 calories short of your target or 400 calories over.

Sample Day

Breakfast: 3-egg omelet with vegetables and cheese, 1/2 cup dry oats cooked with protein powder and berries. (~500 cal, 35g P)

Lunch: 6 oz grilled chicken, 1 cup rice, roasted vegetables. (~550 cal, 50g P)

Pre-workout: Rice cake with honey, banana. (~250 cal, 5g P)

Dinner: 5 oz salmon, large baked potato, green beans with olive oil. (~650 cal, 35g P)

Evening: Casein shake with water or almond milk. (~200 cal, 25g P)

Flexible space: 250 calories planned intentionally.

Daily total: ~2,150 calories, 150g protein. Adjust to your exact calorie target.

Adherence Tips

• Hit protein at every meal. Aim for 35-50g per sitting and your daily target becomes automatic.
• Prep protein twice weekly. Cook chicken, turkey, or fish in bulk. Ready protein prevents poor choices.
• Weigh yourself daily but compare weekly averages only. Day-to-day weight is noise.
• Walk 20-30 minutes daily. Low impact, sustainable, surprisingly effective for fat loss.
• Sleep 7-8 hours. Sleep debt raises cortisol and cravings. Protect your sleep like you protect your workouts.

Bottom Line

Track your food. Hit your protein. Stay in your calorie range. Train consistently. The results follow.

There are no magic foods. No forbidden ingredients. Just numbers, executed daily, until the accumulation becomes visible.