Nutrition Secrets To Nutrition

Anthony Joseph

Secrets to nutrition

Secrets to Nutrition- It Isn’t Complicated

When it comes to fitness, everybody wants the perfect workout. But the truth is, what you eat matters more than what you lift. You can crush the gym 6 days a week, but if your nutrition is trash, your progress will be stuck in neutral.

Let me break down what real, results-driven nutrition actually looks like. 

The 3 Pillars of Nutrition

Forget the diet trends and Instagram nutrition gurus. There are only three things that matter when it comes to eating for performance, aesthetics, and health:

1. Calories In vs. Calories Out (CICO)

Your body is a machine. It runs on energy (calories). If you burn more calories than you eat, you’ll lose fat. If you eat more than you burn, you’ll gain weight. Simple.

Here’s the breakdown:

  • Caloric deficit = fat loss
  • Caloric surplus = muscle gain
  • Maintenance = body recomposition or maintenance

Want to get shredded? Eat fewer calories than you burn.

Want to bulk? Eat more.

There is no way around this.

2. Macronutrients: The Fuel That Matters

Macros = protein, carbs, fats. Your body needs the right balance to function and grow.

Protein (4 cal/g):

  • Muscle repair, recovery, growth
  • Aim for 0.8–1.2g per pound of bodyweight daily

Carbs (4 cal/g):

  • Primary energy source, brain + workout fuel
  • Choose whole carbs: rice, potatoes, oats, fruits, veggies

Fats (9 cal/g):

  • Hormonal health, joint support, satiety
  • Focus on healthy fats: avocado, olive oil, nuts, fish

Don’t cut carbs or fats completely—balance is key.

3. Consistency Over Perfection

Moreover, you don’t need to eat perfectly every single day. Also, you just need to be consistent enough to create the results.

  • 80/20 Rule: Eat clean 80% of the time, allow 20% for flexibility
  • Don’t restart your diet every Monday—just keep going
  • One bad meal doesn’t ruin anything. One bad mindset does.

How to Structure Your Day of Eating

Step 1: Set your calorie & macro targets

You can use apps like MyFitnessPal or the macro cheat sheet I give to clients.

Step 2: Build each meal around protein

Add carbs based on energy needs (more on training days), and fats to support hormones.

Step 3: Don’t skip meals. Don’t starve. Don’t binge.

You’re not meant to suffer—you’re meant to fuel your body like an athlete.

Mindset: The Most Overlooked Piece

  • You don’t “go on a diet.” You create a system that fits your life.
  • Food isn’t punishment or reward—it’s fuel.
  • Tracking macros isn’t obsessive—it’s data. And data = power.

When you stop eating like a civilian and start eating like a high-performance machine, everything changes. Your energy, training and results.

Practical Tips for Real Life

  • Meal prep 2–3x a week (batch cook proteins, carbs, and veggies)
  • Eat the same 3–5 meals most days—consistency makes tracking easier
  • Stay hydrated (aim for at least 0.6–0.8 oz per lb of bodyweight)
  • Learn to read nutrition labels
  • Take progress pics, track energy/mood/sleep—not just the scale

The Bottom Line

The secrets to nutrition don’t have to be confusing. You don’t need fad diets. You don’t need to starve. Therefore, you just need a plan, a little structure, and a coach who actually cares.

Your body is built in the gym—but it’s revealed in the kitchen. So let’s lock it in.

Premier Performance

 

Comments are closed