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: Protein shake with 2 scoops whey, unsweetened almond milk, 1 tbsp peanut butter. Banana on the side. (~350 cal, 30g P)

Lunch: 5 oz rotisserie chicken, large bagged salad with olive oil dressing. (~450 cal, 50g P)

Snack: Greek yogurt cup. (~150 cal, 15g P)

Dinner: 6 oz baked fish, 2 cups steamed vegetables, small portion of rice. (~500 cal, 35g P)

Evening: Protein shake. (~250 cal, 25g P)

Daily total: ~1,700 calories, 155g protein. Show this framework to your doctor and adjust based on their guidance.

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.