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: Egg white scramble with 2 whole eggs, spinach, mushrooms, 1 slice toast with light butter. (~400 cal, 30g P)

Lunch: Grilled chicken salad. 5 oz chicken, mixed greens, vegetables, olive oil dressing, small roll. (~500 cal, 45g P)

Afternoon snack: Apple with 2 tbsp peanut butter. (~200 cal, 8g P)

Dinner: Lean beef stir-fry. 4 oz sirloin, 2 cups broccoli and peppers, 1/2 cup rice, sesame oil. (~550 cal, 35g P)

Evening: Greek yogurt with protein powder mixed in, 10 almonds. (~250 cal, 25g P)

Flexible space: 200 calories for whatever fits your life. A glass of wine, a small dessert, extra cheese.

Daily total: ~1,900-2,100 calories, 143g protein. Adjust portions to hit your specific 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.