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FOOD // GOALS
Eating for your goal
Same basics. Different emphasis.
Lose body fat
Fat loss requires an energy deficit over time. Make it moderate and sustainable.
Prioritise
Adequate proteinResistance trainingFilling foodsFruit + vegetablesFibreHydrationConsistency
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Starvation · Extreme deficits · Fat burners · Detoxes
Related
RELATEDMaintain
Eat around maintenance, keep protein decent, and focus on habits you can keep.
Prioritise
Regular meals you enjoyAdequate proteinFruit + vegetablesHydrationConsistency
Related
RELATEDBuild muscle
Resistance training provides the stimulus. Food supports the process.
Prioritise
Enough total energyAdequate proteinCarbohydrates to support trainingDietary fatConsistency
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"Dirty bulk" as the default
Related
RELATEDPerformance
Performance nutrition depends heavily on your sport and training load. No single macro split is perfect for AFL, golf, esports, bodybuilding, running or anything else.
Prioritise
Enough energyCarbohydratesProteinHydrationRecovery