Nutrition
Keto. High protein. Low carb. High carb. I've run all of them on myself, over years, before I ever built a plan for a client. What I landed on isn't a diet — it's a method: manipulate the macros to fit the person and the goal, not the other way around.
What I've Actually Run
Every diet has a case for it and a cost to it. Here's what years of running each one personally actually taught me.
Real results when it's dialed in — but it's brutal to sustain socially, and the second carbs creep back in, most people have no idea how to adjust instead of abandoning it entirely.
Higher protein helps with satiety and recovery, and it's a piece of almost every plan I build — but it's not the one variable that outweighs everything else. Treating it like the answer is its own kind of one-size-fits-all thinking.
Works well for a lot of people, but "low" gets treated like "none," and performance and recovery quietly tank when carbs drop too far for too long.
Written off as "dirty" by most diet culture, but for clients training hard and often, more carbs can mean better performance, better recovery, and a plan that's actually easier to stick to.
The Method
Most nutrition coaching sells you a diet. I build you a macro target that moves as your goal moves — because leaning out, lean bulking, and maintaining are three different jobs, not three names for the same plan.
Keto for fat loss, "clean bulk" for size, and a meal list that never adjusts — regardless of your training, your recovery, or how your body is actually responding.
Every macro target is set from where you're starting and what you're trying to do — and it changes with you, the same way your training plan does. Flexible dieting means you hit those numbers with food you actually eat.
Three Goals, Three Targets
Whatever you're trying to do with your body, the macros get built around that specific goal — not a generic "eat clean" starting point.
Macros set to bring body fat down while protecting the muscle you've already built — protein held high, calories pulled back at a pace that's actually sustainable, not a crash.
Calories nudged up just enough to build size without sliding into unnecessary fat gain — controlled, tracked, and adjusted as your weight trends tell us it's working.
For clients who've already put in the work and want to hold it — macros built to keep your physique steady while still leaving room for a normal life.
Whichever goal you're working toward, you're hitting your numbers with meals you actually like — not a fixed list of "approved" foods you'll be sick of by week two.
Meal Timing
Total calories and macros still decide the outcome — but where you place carbs, protein, and fat across your day can make the plan easier to perform on and easier to stick to. This is refinement, not the foundation.
Weighted toward your training window — before and after — to fuel performance and recovery. On rest days or lower-activity days, that same carb space just isn't needed as much.
Split evenly across your meals rather than loaded into one big serving. It's easier to hit your total, keeps you fuller longer, and gives your body steady building material instead of one large dose.
Fat digests slower, so it fits better in meals further from your workout — freeing up your pre- and post-training meals to focus on carbs and protein instead.
Feeding Windows
IF just means eating within a set window instead of spreading meals across the whole day — 16:8 and 20:4 are the names you've probably heard. It doesn't change your macros, only when you eat them. Whether it helps depends entirely on your goal.
A shorter feeding window can make a calorie deficit easier to hold — fewer decision points, less grazing, and hunger that's easier to manage when it's concentrated instead of spread thin all day.
Hitting a calorie surplus in a short window means bigger, denser meals — doable, but it's an extra hurdle most lean-bulk clients don't need. A wider window is usually the easier path here.
This is where fasting shines for a lot of people — not because of the science, but because a consistent, simple structure is easier to hold onto long-term than counting every hour.
New — Digital Guide
Everything on this page, put into one guide you can actually follow — no coaching required to get started.
Why diets fail, how to set macros around your actual goal, meal timing, feeding windows, and a 4-week framework to put it all together — built from the same approach behind every plan I write for coaching clients.
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