Nutrition
A simple, effective approach to nutrition based on science and practical experience.
Disclaimer — Research Use Only
Materials listed on this website are supplied for laboratory research only (Research Use Only). They are not intended for human consumption.
My macros (cutting phase)
~2200 kcal
Calories
180-200g
Protein
200-220g
Carbs
70-80g
Fat
Protein first
Minimum 1.8g protein per kg of body weight. Priority in every meal.
Caloric deficit
500 kcal below TDEE. I weigh myself daily and use the weekly average.
Whole foods
Meat, eggs, fish, vegetables, rice, oats, fruit. Minimal processing.
No food elimination
I work with IF and a flexible diet approach — no restrictions that are impossible to maintain.
Calorie tracking
I use an app for at least 6 weeks initially to learn to estimate portions.