Diet

I used to aim for roughly one-third of each macronutrient if I’m trying to gain muscle, but I have since learned that this is totally wrong. Your protein intake can be as little as 10% of your caloric intake without issue - probably even less.

Carbohydrates are typically cheap, easy to prepare, delicious and available due to our group pantry, so don’t fret if they take up even half of your daily macros some days. Be wary of processed foods; baked potatoes are more filling than chocolate.

Having access to a big variety of food is great, but it’s important that you don’t kill yourself with it.

Body weight is entirely mutable. Diets that operate by manipulating your caloric intake work. If you want to lose weight, eat less. If you want to gain weight, eat more.

Estimate your maintenance calories. It could be anywhere from 1400-2500+, depending on your lifestyle, gender, and age. Apps like Cronometer and myFitnessPal help. Appetite suppressants like coffee, decaf, tea, green tea extract, etc can help with managing your hunger. Fibrous vegetables help as well; cabbage, celery, lettuce, broccoli.

Eventually you will be able to eyeball how much you need to eat to not ruin your body.

The most important take-away is counting your calories. Buy a kitchen scale. Weigh your food. Write down everything you eat by weight. If you aren’t losing weight, you’re being dishonest with yourself. Your own dishonesty will only hinder your own progress.