Define clear goals and track the basics
Effective nutrition starts with clarity: are you prioritising muscle gain, fat loss or both? Track total calories and protein for 2–4 weeks to understand your baseline before making changes.
Protein, calories and macronutrient guidance
- Protein target: Aim for 1.6–2.2 g/kg of body weight daily to support muscle growth and recovery.
- Calorie rule: For fat loss, a 10–20% calorie deficit is sustainable; for muscle gain, a 5–10% surplus reduces fat gain.
- Carbs and fats: Keep carbohydrates around training sessions to fuel performance; include healthy fats for hormones and satiety.
Meal timing and practical tips
- Pre-workout: A small meal or snack with carbs and protein 60–90 minutes before training helps energy and focus.
- Post-workout: Aim for 20–40 g protein and some carbs within 2 hours to support recovery.
- Use whole foods: Lentils, eggs, chicken, paneer, fish, oats, brown rice and seasonal vegetables are convenient and affordable in Bengaluru.
Sustainable habits for long-term success
- Plan meals: Batch-cook proteins and carbs to avoid last-minute poor choices.
- Mindful portions: Use hand-sized portions—palm for protein, cupped hand for carbs, thumb for fats—to simplify tracking.
- Hydration and alcohol: Stay hydrated, and limit alcohol which adds calories and impairs recovery.
Adjust and measure
Review progress every 2–4 weeks: track strength (lifting performance), body measurements and how you feel. Small, consistent adjustments to calories and training produce the best long-term results. If you need tailored meal plans, nutrition coaching helps align food choices with your training at Ironcore Fitness.
