Last Updated on March 18, 2024 by


It’s been a minute since I’ve updated the blog. I hate uploading filler and I have a few great things to share with you guys but I found this to be important since this is a question I’m most asked about….


When people are stuck and they can’t figure out what’s wrong, more often than not it is because of food.

Client: I’m doing EVERYTHING, I work out hard, Im taking this supplement, that supplement, I’m doing these compounds…..

TRAINER: Ok what are you eating and at what times?

Client: Um well…. eh…

Ok so that’s it. Why don’t you know your food? Everyone is different and will need different things.

One guy may be a construction worker and can have more carbs, the next person may be at a computer all day long and will not have those caloric needs.

So first things first.

What do we need to do?

What are your goals?

Are you trying to bulk?

Are you trying to get leaner?

Write down your goal.

What do I what to be the end result of my training?


Make one 3 month goal, a 6 month goal, and an end of the year goal.

Now we have your goal.

What do I do all day long?

Do we need to cut carbs?

As a general rule, starting people off at this point for me is a good starting place.

So let’s start here.

PROTEIN Min of 1 gram per pound of BW up to 2 grams per pound of BW.
I highly recommend 1.5 grams as the starting point.

CARBS- Complex carbs no more than 100 grams (let’s put this after your weight training during the day if your trying to lean down)

FAT – Fat no more than 100 grams (we are talking good fats here)



Plan your food.

I really like sticking with the 6 foods that work explained HERE.

Make your food in advance.

Plan out at least 3 days’ worth of food. This isn’t as hard as it sounds.

Grill or bake 6 pounds of chicken, Make egg white patties, etc.

Get a cooler and take your food with you.

This is so much easier than it sounds, and it works!

Have a meal plan with all your meals planned out printed so you can check them off all day long.



Monitor your progress.

Totally commit to this process EVERYDAY FOR 3 MONTHS and see where you are.
Do I need a cheat meal during the week?

Am I getting enough food?

Use the mirror as your gauge.

Some guys think they are getting smaller because they are dropping so much fat, however they are just dropping fat, not losing muscle.



This isn’t necessary but if it makes it easier than following a printed food plan, then use and app.

This is one I use and I highly recommend it. It’s called MyMacros+


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Ill give you’re a quick overview of how it works.

I’m not a huge fan of apps, but this one is worth taking a look at and it’s only a few dollars.



This chart may be a little outdated I did this decades ago as a hand out. However it’s still holds true as an overall idea


You have to be a detective of sorts and figure out why you aren’t growing, getting leaner, or progressing at all.

It’s usually not the weight training, it’s usually not the drugs, and it’s usually the food.

If you guys just stick with monitoring your food, you will be in a whole new category of trainers. Stop spinning your wheels and TRACK YOUR FOOD!


Stay Tuned I’ll be adding Videos, And A LOT more info soon!

Check out the posts Steroids for sale, and Where to buy steroids online for information on buying online and what to expect.



Victor Brock
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