How Much Do You Need To Eat per Day to Setting up your diet.

You have zero muscle fullness, can’t get a pump, and get gassed 20 minutes into your workout. Plus, you get exhausted as soon as you start doing high intensity conditioning.

When it comes to setting up your diet or building muscles don’t overthink it. You can spend hours analyzing your set up, trying to come up with the PERFECT plan. But it’s a waste of time.

You just need to pick a sensible starting point.

From there, the real magic is in the adjustments you make. This is where having a coach comes in handy. You’ll always benefit from an objective eye to make those decisions for you.

Now, I don’t expect you to obsessively weigh and measure every single thing that goes in your mouth at all times. But you’ll need to do it for the first month or two so you get good at eye balling portions.

Then once you get in the range of 10% body fat and want to start getting leaner, you will have to track and measure a little more strictly.

I recommend using an app on your phone for that like My Fitness Pal or My Net Diary.

Here are your starting calorie recommendations:

Fat Loss: 12 cals per lb bodyweight

Maintenance: 14 cals per lb bodyweight

Muscle Building: 16 cals per lb bodyweight

• Consume 1g of protein per lb of bodyweight.

• Eating more than this is unnecessary and does not lead to more muscle gain. (More on that below).

• Consume 1.5-3g of carbs/lb bodyweight.

• The fatter you are or the more aggressively you’re trying to lose fat, the fewer carbs you should eat.

• The leaner you are and the more size you’re trying to gain, the more carbs you can eat. I’d cap this at 3gm per pound of bodyweight, however. Once you get beyond that and need more calories, you should start to add them from fat.

• Fill in the rest of your calories with fat.

• For optimal hormone function that should be around 0.4g of fat per lb bodyweight. The only time you would need to go lower might be towards the end of a fat loss phase.