Eat in a way that
actually supports your life.
The fundamentals that move the needle. Then a personalised plan built around how you actually eat, cook, and live.
This isn't a complete nutrition encyclopedia — and it's not trying to be. It's the 20% of knowledge that gets you 80% of the results. Master these principles and you won't need to overthink the rest.
Nutrition is personal. It's emotional. It's art and science and a bit of romance. What's here is a starting point — something that gives you a framework without overwhelming you.
Nutrition is personal
There is no universal diet that works for everyone. Your metabolism, lifestyle, stress load, food history, and preferences all shape what works for you. The goal isn't to find the "right" diet — it's to find your version of eating well.
What works brilliantly for one person can feel unsustainable for another. We build from your reality, not someone else's plan.
FoundationMetabolism first — calories second
Most people who want to lose weight assume they need to eat less. Often the opposite is true. If your metabolism has been suppressed by years of under-eating, you don't have enough runway to make a meaningful deficit.
Before cutting, establish a healthy baseline — typically 2,000–2,500 calories per day for most men. Cutting from a healthy base works. Cutting from a depleted one doesn't.
Metabolism · Reverse DietProtein is your biggest lever
Of all the nutritional variables, protein has the greatest impact on body composition, recovery, and satiety. Most people are significantly under-eating it. Aim for 0.7–0.8g per pound of bodyweight.
That's more than feels comfortable at first — and that's normal. You build into it over time. Trend upward consistently and let your body adapt.
Body Composition · RecoveryEat mostly real food — most of the time
The majority of what you eat should be unprocessed and nutrient-dense — meat, fish, eggs, vegetables, fruit, legumes, whole grains. This isn't a religion and you don't need to be perfect. But when whole food is the default, everything else takes care of itself.
One bad meal doesn't derail a week. One bad week doesn't derail a month. The people who get lasting results keep showing up.
Quality · ConsistencyEliminate decision fatigue
Three meals a day is 21 nutrition decisions a week. Relying on willpower for all 21 is a losing strategy — not because you lack discipline, but because decision fatigue compounds over time.
The fix: make good decisions once, in advance. Batch cook your proteins and carbs. Keep raw ingredients ready. Assemble meals fresh. Before you travel, research your food options. Remove the decision, remove the risk.
Meal Prep · PlanningYou can't manage what you don't measure
Most people have no idea how many calories they're actually eating — and that's not a character flaw, it's just a blind spot. Tracking for a period of time closes that gap. Not forever. Four to eight weeks is usually enough to build the awareness you need.
Snap Calorie is worth a look — photograph your meal and get a breakdown in seconds. Lowest-friction tracking available. Track to calibrate, then trust your instincts.
Awareness · CalibrationCarbs are performance food — time them well
Of all the macros, carbohydrates are the most likely to be overeaten — and the only one with genuinely addictive qualities. That doesn't mean avoid them. It means be intentional about them.
Carbs are your performance fuel. They matter most around training — before a session for energy, after for recovery. Get that timing right and they're working for you. Eat them mindlessly throughout the day and they're just extra calories you don't need.
Carbs · Timing · PerformanceBuild your nutrition plan
Answer four quick questions to get started. A short conversation — then your personalised plan, meal ideas, and grocery list.
Nutrition is one piece of the puzzle.
Inside TRY Method, training, recovery, and nutrition come together into one system built around your life.
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