Dom's Beginner's Guide to Nutrition

Introduction

Nutrition is just as (if not MORE) important as your workout plan. Your body needs the proper fuel for your workouts and building blocks for recovery. My goal is to simplify nutrition as much as possible for real results. No crazy diets or intense calculations, I'll share what has worked for me and some simple steps to get started in the right direction! I will preface that this guide generally caters to those trying to lose weight, but still has lots of beneficial information for anyone trying to better their diet overall!

Step 1: Understand the Basics

First, you need to know the absolute basics of how your body uses food and reacts to it. The foundation to any successful nutrition plan lies in understanding calories and macronutrients.

Calories-In vs. Calories-Out is the concept that weight change is dependent on the number of calories you consume vs the number of calories you burn. If you consume more than you burn, you'll gain weight. Burn more than you consume? You'll lose weight. The number of calories you consume is relatively self-explanatory: as you eat/drink foods that have calories, those calories add up. Then, to roughly determine how many calories you burn in a day, you can calculate your Total Daily Energy Expenditure (TDEE). You can use this TDEE calculator. The calculator also gives you your caloric needs if you want to "Cut" (lose weight) or "Bulk" (Gain weight). Generally, eating +/- 500 calories around your maintenance is a safe range to start at for whatever your goal is. You can then adjust calories as needed based off of results from either a weight scale or visual inspection (how you look in the mirror).

Macronutrients are the nutrients we need to support muscle growth, recovery, and overall health. The three macronutrients are fats, proteins and carbohydrates. Macronutrient needs are largely based on your goals, and are usually calculated as ratios. The most important macronutrient for building muscle is protein. Generally, physically active individuals should consume 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound of body weight). I personally like to error on the side of more protein, but this is just personal preference! As for fats and carbohydrates, there is no "prefect" ratio for building muscle. Eat what you can enjoy and maintain as long as it stays within your calorie range. The TDEE calculator above also provides general macronutrient ratios for your convenience.

I know what you're thinking, "Oh, as long as I hit my macronutrient goals, I can eat whatever I want?!?" Well, don’t overlook micronutrients (vitamins and minerals), which play a vital role in bodily functions, even if they don’t directly contribute to muscle gain. Foods like fruits, vegetables, whole grains, and lean meats are full of micronutrients! (There is a diet referred to as "If It Fits Your Macros", or IIFYM, that tends to neglect micronutrients for more flexibility which you can look up if you're interested in.)

By understanding the basics of nutrition, you are in a good place to get yourself on a nutrition plan that's right for your goals!

Step 2: Start Simple

When beginning your nutritional journey, it's important to start simple. A great approach is to:

Add before you take away — incorporate more whole foods, like vegetables, lean proteins, and complex carbohydrates, before cutting out other foods. For many, adding in better quality foods will prevent overeating of junk foods or calorie-dense foods which may affect overall results.
Remove the obvious junk — try to cut out foods like sugary snacks, fried foods, and soda as much as you can. Don’t be afraid of incorporating "diet" foods like low-calorie or low-sugar options if they help you stay on track. The key is finding a balance that works for you without feeling too restricted. For example, swapping out regular soda for a diet version or using zero-calorie sweeteners can be effective without sacrificing taste. Or limiting yourself to just one can of your favorite soda a day instead of three is still an amazing step forward.
Drink PLENTY of water — water intake needs varies for everyone, but experts recommend between 12 - 15 cups (2.8 - 3.5 liters) per day. Drinking plenty of water is not only beneficial in so many ways physiologically (prevents dehydration, helps organ function, improves sleep quality and cognitive function) but also helps you feel fuller if you need to eat less. There are many ways to measure and track your water intake. I prefer filling a large container at the beginning of the day and drinking it throughout, but another method is to drink one glass before, during, and after each meal.

These small changes are just the start and can make a significant impact over time. They also set the stage for more advanced adjustments later on once you've mastered the basics!

Step 3: Stay Consistent

Consistency is the key to long-term success in any nutrition plan. It’s important to aim for healthy eating habits most of the time without stressing over occasional indulgences. To maintain consistency, consider practical strategies like:

Meal prepping — saves time and reduces the temptation to grab unhealthy options when you’re hungry. Here is a great website to build a meal plan based on your nutritional goals?
Don’t buy junk food — if it’s not in the house, you’re less likely to eat it.
Cooking more meals at home — gives you control over ingredients and portion sizes.
Seek healthy alternatives; can satisfy cravings without derailing your progress and help you reach your macronutrient and calorie goals (like protein pancakes or low-sugar desserts).
Finally, identify a reliable recovery meal — a go-to meal that’s nutritious, satisfying, and easy to prepare. This can serve as your safety net if you feel off track, helping you reset without guilt.

If you do go off track - don't beat yourself up! It's so easy to let one slip-up lead to another, and another, and another... the best thing to do is accept the mistake you made and learn for next time! Put into perspective what your goal is. If you are trying to lose 20 pounds in a year, does one cheeseburger mess everything up if you've been doing well for a couple weeks? No! Enjoy the food you had and get back on track!

My Nutrition

Here, I will explain my thoughts and philosophies on nutrition as well as the diet that I follow year round to maintain my physique.

My Diet: I follow the If It Fits Your Macros (IIFYM) Diet year-round. I generally consume around 3000 calories per day and eat around 200 grams of protein per day. For carbs and fats, I eat the majority of my carbs for breakfast and my pre/post-workout meals, and then my fats are in-between meals and later in the evening. I usually eat around six times per day: breakfast, lunch, dinner, pre/post workout, and before bed.

My Favorite Macro-Friendly Foods: Protein Pancakes, Greek Yogurt, Lightly Breaded Chicken Tenders, Protein Ice Cream (Ninja Creamie), PB Powder, Low-Carb Tortillas, Protein Cereal

Things that help me: I learned a phrase early in my lifting career that really helped me to turn down most cravings - "There will always be pizza." The saying refers to a situation in which you are at a party/gathering where there is pizza, but you're on your diet. Maybe you can have one slice, but you want another. The saying makes you stop to think "do I need to have another slice of this specific pizza now? Or can I have this pizza another time when I want it?" Hence, "There will always be pizza." The hope is that the illusion of there being a "lost opportunity" to indulge is dissipated. For me, the saying helps guide my cravings and "diet breaks." I really only break my diet for unique food experiences or food I REALLY love. I strive to make my calories "worth" it. I don't always follow this rule, but it has helped in many instances.