To show I have some idea what I'm talking about:

After over a year of lifting and eating to make myself the best physically that I can I've followed 5 simple nutritional rules that have served me better than any other form of diet. I went from a 5'10" chubby 230lb to a lean 190lb to a muscular 200lb. My last PL total in the gym was 1050lb. Here's some pics to show the current result:

 

The Rules:

1 - Manage your calories:

There is a basic balance between the amount of food and drink you take in and what you burn. Conveniently there are a number of resources online for the calories per unit of weight of most foods. For processed foods it's printed on the side of the box/bag. Buy a food scale and measure everything you take in and keep a log. Unfortunately it is not so easy to measure what you are burning. The best way to figure it out is to measure your bodyweight on a weekly basis. If you are gaining weight and want to lose weight lower your intake or vice versa.

2 - IIFYM - If It Fits Your Macros:

The 3 major macronutrients from which calories come are proteins, fats, and carbohydrates. The importance of which comes in that order. Again, the levels of these nutrients in food is well documented. The exact split between these that will work best for an individual is different. Start with a split of 40%, 35%, 25% (protein, fats, carbs) by weight and adjust every month until you feel an optimal level of energy and results in the gym.

3 - Eat your vegetables

4 - Eat your vegetables

5 - EAT YOUR FUCKING VEGETABLES

 

Too busy during the week? Look into meal prep Sundays. Plan ahead and it will pay off. You are never too busy to give proper focus to your health and nutrition