Nutrition Overview

There are usually two different general fitness goals: Gain weight or lose weight. I am going to give you the plan to do both. The first thing you need to do is calculate your caloric intake. Your caloric intake is the amount of calories that are needed to maintain your current body weight compared to your activity level. Click here to calculate your caloric intake. Next, you need to figure out what foods to get. Below are my approved foods:


  • Beef
  • Skinless poultry
  • Pork
  • Bison
  • Ground meats
  • Game meats
  • Tilapia
  • Tuna
  • Salmon
  • Sardines and other small canned fish
  • Ricotta cheese (whey)
  • Cottage cheese (casein)
  • Low-fat paneer
  • Greek yogurt
  • Egg whites
  • Whole eggs
  • Soy/tofu


  • Quinoa
  • Brown rice
  • Whole grains like bulgur or spelt
  • Raw or cooked vegetables
  • Whole, raw fruit
  • High-fiber bread
  • Oats
  • Muesli
  • Potatoes
  • Sweet potatoes
  • Salad greens
  • Green vegetables


  • Extra-virgin coconut oil
  • Olive oil
  • Canola oil
  • Avocados and avocado oil
  • Nuts and seeds
  • Fatty fish
  • Natural nut butters
  • Chia Seeds

First we will cover gaining weight. Just like any goal, it is all about macro-nutrients. When you want to build muscle mass, the first thing you need to do is figure out how many calories you want to add to your caloric intake. I recommend adding 500 calories to your caloric intake to start out. If you are not gaining as fast as you want, add 100 calories until you notice improvements. Do not worry about feeling bloated. Your body will adjust. After you figure out how many calories you are going to consume, you need to figure out what percentages of calories are going to come from protein, carbs, and fat. How do you do this? 1g of protein has 4 calories, 1g of carbohydrates has 4 calories, and 1g of fat has 9 calories. For mass gaining, I recommend 50% Carbs, 30% Protein, and 20% Fat. Let’s take a 140 pound male for an example:

John Doe

140 lbs

Caloric Intake=2700+500=3200 calories needed

50% Calories from carbs=1600 calories

30% Calories from Protein=960 calories

20% Calories from Fat=640 Calories

Grams of Carbs Needed=(1600/4)  400 Grams

Grams of Protein Needed=(960/4) 240 Grams

Grams of Fat Needed=(640/9) 71 Grams


Now let’s cover losing weight (Or getting toned). This is going to be very similar to the mass building plan. The biggest myth in today’s world is that you have to follow these “Fad” diets. That is not true. Want to know why fad diets exist? Marketing. No one is going to buy a book that all you do is count your macro-nutrients. So they take important things away, like carbs, to make people think that they have been doing it wrong all along. “Oh if I completely cut out carbs, I’ll lose weight? I need to buy this book.” The golden rule of dieting is to gain weight, eat a surplus of calories. To lose weight, eat at a caloric deficit. Sure there are food allergies and diseases that will cause you to need a diet like these fad diets but a large majority of the people buying these books just fell victim to a marketing strategy.

So in order to lose weight, eat at a caloric deficit. This deficit should be 400 calories less than your caloric intake. After you figure out how many calories you are going to consume per day, you have to figure out where that is going to come from. The percentages are going to be slightly different than the mass building plan. For cutting weight, eat 50% Protein, 30% Carbs, and 20% Fat. What does this look like for a 160 pound Female?

Jane Doe

160 lbs

Caloric Intake=1975-400=1575 calories needed

50% Calories from Protein=788 calories

30% Calories from Carbs=473 calories

20% Calories from Fat=315 Calories

Grams of Protein Needed=(788/4)  197 Grams

Grams of Carbs Needed=(473/4) 118 Grams

Grams of Fat Needed=(315/9) 35 Grams


Hope this helps! If you have any questions feel free to comment or email me.

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