How to Set Up Your Diet for Health, Performance, and Body Composition
How to Set Up Your Diet for Health, Performance, and Body Composition
There’s no single “perfect diet.” Keto, carnivore, vegan, Mediterranean — they’re tools, not universal solutions. The best diet is the one you can execute consistently, that supports your goals, and fits your lifestyle.
This guide breaks down a simple, repeatable way to set up your diet for:
Health (energy, sleep, digestion, mood)
Performance (training output, recovery)
Body composition (adding lean mass, getting leaner, maintaining)
Nail the 3 traits that make any diet work
Before macros or meal plans, the real lever is behavior:
Discipline: making the right choice when it’s inconvenient
Commitment: choosing long-term outcomes over short-term impulses
Consistency: repeating the basics daily, not perfectly — consistently
To produce a noticeable change, commit to one year of consistent execution, and your health, performance, and physique will show significant improvement.
Avoid the 3 most common diet mistakes
1) An Unhealthy Relationship with Food
Many people unknowingly fall into patterns of restriction followed by bingeing—especially around holidays, social events, or “cheat meals.” This creates a cycle of guilt, overconsumption, and loss of control.
A healthier approach is consistency:
Eat normally leading up to events
Enjoy the meal
Stop when you’re satisfied
Food should be enjoyed—but not worshiped.
2) No planning
Most “bad food choices” happen when you’re rushed. Planning turns your environment into an advantage.
3) Trying to change too fast
Extreme approaches often create the yo-yo effect. Sustainable progress comes from small changes you can keep.
Step 3: Understand macros (without overcomplicating it)
Macronutrients are your main levers for energy, recovery, and results:
Protein: supports muscle repair, growth, and satiety (4 cal/gram)
Carbs: fuel high-intensity training and performance (4 cal/gram)
Fat: supports hormones and long-term energy (9 cal/gram)
(Alcohol has calories too — 7 cal/gram — and can quietly slow progress.)
Step 4: Set up your macros (simple framework)
Use this setup as a starting point:
Protein: ~1 gram per pound of bodyweight
It’s a strong baseline for performance and body composition, and it helps with fullness and recovery.
Fat: ~30% of daily calories
Dietary fat supports hormones, recovery, and overall function. Too low for too long can impact energy, sleep, and training.
Carbs: fill the remaining calories
Carb needs depend on training:
Higher volume / endurance focus → typically more carbs
Strength focus / lower volume → moderate carbs often work well
Step 5: Track your food (short-term) if you need awareness
If you don’t know how much you’re eating, tracking can help — for a short window.
The 7-day awareness method
Track your normal intake for 7 days
Don’t change behavior during the week
Review your averages: calories, protein, carbs, fat
Adjust based on goal (cut, maintain, or gain)
Tracking is a tool — not a lifestyle.
Step 6: Build a plan you can execute
The biggest nutrition unlock is simple:
Forward think → backward plan
What do you need tomorrow?
What groceries make execution easy?
What meals can you prep in bulk?
Make the right choice the easy choice.
Step 7: Use “power bowls” to simplify meals
When you’re stuck, build a bowl:
Protein: chicken, beef, fish, Greek yogurt
Carb: rice, potatoes, oats, fruit
Fat: olive oil, avocado, nuts, whole eggs
Fiber: vegetables, berries, beans, seeds
Flavor: sauces/seasonings you’ll actually use
It’s fast, repeatable, and easy to scale up or down.
Step 8: Prioritize food quality (most of the time)
Aim for mostly:
Single-ingredient foods
Quality proteins
Seasonal produce
Minimal ultra-processed foods
You don’t need perfection — you need a baseline that supports your goals.
Step 9: Don’t ignore fiber
Fiber supports digestion, blood sugar control, heart health, and satiety.
Target: ~30–40g/day
If you’re low now, increase gradually over weeks to avoid GI issues.
Step 10: Pre- and Post-Workout Nutrition
Training fueled generally leads to better performance and recovery.
Fasted training can work for some—but many perform better with fuel.
Post-workout nutrition matters most when pre-workout nutrition is insufficient.
Over time, consistency in daily intake matters more than perfect timing.
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