Confused About What to Eat? Let’s Break It Down.
Nutrition can be complicated, but it shouldn’t feel like rocket science. Between diet fads, low-carb cults, and the guy at the gym who swears by eating nothing but chicken and rice, it’s easy to feel overwhelmed.
If you’ve ever wondered…
- Why some guys eat “everything” and stay lean while you gain weight just looking at pizza
- If carbs are actually the devil
- How to eat for muscle gain without feeling stuffed all the time
…then it’s time to get clear on macronutrients (aka macros)—the three main types of nutrients your body needs in large amounts: protein, carbohydrates, and fats.
When you balance these correctly, your body works with you, not against you.
- You’ll feel energized, not sluggish.
- Fat loss will be (relatively) easier.
- Your workouts (and other, um, activities) will improve.
Let’s break down each macronutrient—without the fluff.
Protein: The Building Block of Strength, Stamina & Recovery
If there’s one macronutrient you absolutely can’t afford to skimp on, it’s protein. It’s what builds muscle, fuels recovery, and keeps you strong as hell. But most guys aren’t eating enough—especially as they get older. Let’s fix that.
Why You Need It:
- Builds and maintains muscle (especially important after 40 when muscle mass naturally declines)
- Supports recovery (so you can hit the gym hard—and recover for round two later 😉)
- Keeps you full (helps control hunger and prevent overeating)
- Boosts metabolism (more muscle = more calories burned at rest)
How Much Protein Do You Actually Need?
- If you lift weights & want to build muscle: 7–1.0g per pound of body weight
- If fat loss is your goal: 6–0.8g per pound
- If you’re active but not lifting: 5–0.7g per pound
- Absolute minimum for sedentary individuals: 36g per pound (0.8g/kg)
Think about it this way: protein is your body’s personal “recovery partner”—the thing that helps you get back up after you’ve been worked hard. Trust me, you want to be able to go again. Right?
Carbs: Friend or Foe? (Spoiler: They’re Not the Enemy.)
Carbs get a bad rap, but let’s get one thing straight: You need them. They’re your body’s preferred fuel source, power your workouts, and keep your brain functioning. The problem? Too many people demonize them instead of learning how to use them properly.
What Carbs Do for You:
- Fuel workouts & energy levels (cutting carbs too low = no stamina)
- Support brain function (because your brain runs on carbs)
- Aid in muscle recovery (post-workout carbs help refuel your body)
Simple vs. Complex Carbs: What’s the Difference?
Not all carbs are created equal.
- Simple carbs: Found in sugar, candy, fruit juices, white bread—cause quick blood sugar spikes and crashes.
- Complex carbs: Found in whole grains, fruits, vegetables—digest slower and provide long-lasting energy.
Prioritize complex carbs most of the time for steady energy. But don’t stress over eating a slice of pizza or enjoying dessert—moderation is the real secret.
What About Low-Carb Diets?
- Great for some, but not for everyone.
- Extreme low-carb can tank testosterone, drain energy, and make workouts suck (and that’s not in the good way).
Here’s something to chew on: Carbs are like a good lover—you want the high-quality ones that give you lasting energy, not the cheap thrills that leave you crashing five minutes later.
Fats: Essential for Hormones, Brain Function & Staying Satisfied
Once upon a time, fat was demonized. Diet culture convinced us low-fat diets were the key to weight loss. As it turns out, your body (and your hormones) need healthy fats to function properly. Skimping on fats can lead to brain fog, mood swings, and even tanked testosterone.
Why You Need Fats:
- Supports testosterone production (essential for muscle growth & libido)
- Aids brain function & mood stability (low fat = brain fog, irritability)
- Keeps you full longer (low-fat diets = constant hunger)
Best Sources of Healthy Fats:
- Avocados
- Olive oil & extra virgin olive oil
- Nuts (almonds, walnuts, cashews)
- Seeds (chia, flax, pumpkin seeds)
- Fatty fish (salmon, sardines, mackerel)
- Dark chocolate (at least 70% cacao)
What to Avoid?
- Trans fats (found in fast food & processed snacks)
- Low-quality oils (corn, soybean, palm oil)
And one more thing… Healthy fats are like good foreplay—often overlooked, but absolutely essential if you want things to function properly later.
How to Balance Macros for Your Goals
Now that we know what each macronutrient does, the next step is figuring out how much of each you actually need. The right balance depends on your body, your goals, and what makes you feel your best.
Ever tried a low-carb diet and felt like a zombie? Or maybe you went low-fat, only to find yourself starving and irritable? That’s because macros aren’t just about calories—they impact your energy, muscle gains or retention, and even your mood, to name a few.
Here’s how to adjust your macros based on your goals.
Muscle Gain:
- Protein: High (0.7–1.0g per pound of body weight)
- Carbs: Moderate-high (40–50% of total calories)
- Fats: Moderate (20–30% of total calories)
Example Meal:
Grilled chicken, quinoa, roasted veggies, and avocado
Fat Loss:
- Protein: High (0.6–0.8g per pound)
- Carbs: Moderate-low (30–40% of calories)
- Fats: Moderate (20–30%)
Example Meal:
Omelet with spinach, tomatoes, feta cheese, and a side of berries
Maintenance & Overall Health:
- Balanced approach, adjusting based on energy levels and goals.
Example Meal:
Salmon with roasted sweet potatoes and a side salad
Do You Need to Track Macros?
At this point, you might be wondering: “Do I really need to track all this?” Of course the answer is… maybe. It depends on your goals and how much precision you want or need.
Some people thrive on tracking because it gives them structure and awareness. Others feel overwhelmed by it—and that’s okay. The goal isn’t to obsess over numbers; it’s to understand how your body responds to food so you can adjust as needed.
When tracking helps
If you’re struggling to lose fat, gain muscle, or find a balance that works for you, tracking for a few weeks can give you clarity on what’s actually happening.
When tracking isn’t necessary
If you’re someone who gets stressed out by numbers, it’s totally possible to eyeball portions and still make solid progress.
The easiest way to stay on track? Focus on getting enough protein first, then balance your carbs and fats around your activity level.
Not a fan of tracking? A simple way to estimate your intake is using hand portions:
- Protein = palm-sized servings
- Carbs = cupped hand servings
- Fats = thumb-sized servings
- Veggies = fist-sized servings
This method is easy, flexible, and lets you track without apps or spreadsheets. (And if you want a full breakdown of how to use hand portions, stay tuned—I’ll be dropping a bonus article on this later this week!)
Final Thoughts – Small Tweaks, Big Results
Balancing macros isn’t about restriction—it’s about giving your body what it actually needs.
- More energy? Dial in your carbs.
- More muscle? Up your protein.
- Stronger libido, better recovery? Make sure you’re getting healthy fats.
The best part? You don’t need to overhaul your entire diet overnight. Small changes—like increasing your protein intake, choosing better carbs, or swapping in healthy fats—can make a big difference.
If Balancing Your Macros Feels Overwhelming, I’ve Got You.
If the idea of figuring out the perfect balance for your body sounds like a headache, don’t worry—you don’t have to do it alone.
Together, we can create a plan that fits your goals, lifestyle, and personal preferences. No crash diets. No unrealistic rules. Just a science-backed, sustainable approach to feeling and performing at your best.
Let’s build a plan that fuels you for strength, confidence, and longevity. Schedule a free 30-minute consultation now!