Dietary Rules of Thumb
The 1g Protein Rule
For optimal muscle retention during a cut, or muscle growth during a bulk, aim for 1 gram of protein per pound of your goal body weight.
The 3,500 Calorie Myth
While traditionally taught that 3,500 calories equals one pound of fat, modern science shows weight loss is dynamic. As you lose weight, your metabolism adapts, meaning you must constantly adjust your deficit.
The 80/20 Approach
Consistency beats perfection. Aim to get 80% of your calories from whole, unprocessed, nutrient-dense foods. Reserve the remaining 20% for foods you love to prevent binge-eating.