Let’s be real for a second.
You’ve been training for months — maybe even years.
Your lifts are going up, your fitness is better than it’s ever been, but when you look in the mirror, there’s little or no change in how you look.
That’s a red flag.
Because if your training is consistent and your results aren’t showing physically, it’s not the program, it’s not you not doing enough training— it’s you not doing enough about your nutrition. CrossFit and training in general training, but especially CrossFit will give you the false sense of ‘I can just burn it off’ . No it doesn’t work like that and surely that has to be figured out by now.
And the truth is simple:
👉 You are what you eat. – OR you’re a drinker. Or both.
(and yes, what you drink counts too).
You Need to Take Responsibility for How You Eat
No one else can do it for you.
Not your coach, not your partner, not the latest app or fad diet.
The fitness industry will make you believe you need to:
đźš« Do intermittent fasting
đźš« Cut out carbs
đźš« Eat only meat
đźš« Or live on shakes and smoothies
You don’t need any of that sh*t.
You can experiment with different approaches later — but first, you need to understand your personal energy balance.
Until you do, none of it will work consistently.
You need real food, 80% of the time.
You need to eat enough to perform, recover, and function.
For most of us are weeks are flipped, we do well 20% of the time and 80% we fail. That could be lack of education, lack of awareness, trauma, many different factors.
But it won’t change unless you change it.
You also can’t “deficit” on a deficit. That is most people’s go to.. not in shape and want to change their aesthetic so you end up eating less than you were before or you eat worse than you did before because you try something you’ve read that promised you to lose 5lbs in 5 days. I don’t have enough time on my hands to write out all these possible scenarios of what you have tried before but you get the message.
Your body needs fuel — not just calories, but nutrients.
How do you expect to train hard, recover well, or even lose fat if you’re eating a banana for breakfast, a sandwich for lunch, or (even worse) a soup for dinner?
That’s not balance. That’s under-fuelling.
And most of us are guilty of thinking that every meal has to be “perfect.”
It doesn’t.
It just needs to be consistent and nutrient-dense — the kind of food your body recognises and thrives on.
What I Actually Eat in a Day (Right Now)
Standard Training Day: Also important to highlight, that I train 3 x per week and it’s a bonus not expectation to train a 4th day. All depends on how my body feels as I factor in other things, like how I slept, how stressed I feel and whether or not it would actually benefit me or be a trade off for how I feel later.
Sometimes these meals happen in different orders and that is anticipated based on, my start time, travel time, where I will be etc.
| Meal | Foods | Approx. Macros (Protein / Carbs / Fat) |
|---|---|---|
| Meal 1 | 4/5 eggs, 2 apples, avocado | 28g P / 35g C / 22g F |
| Meal 2 | Overnight oats — 250g oats, 1 scoop protein, 10g flaxseed, handful berries, 1 banana | 30g P / 80g C / 15g F |
| Meal 3 | Smashed beef 250g, 2/3 cup rice, broccoli | 50g P / 40g C / 15g F |
| Meal 4 | 150g chicken, 2/3 cup pasta, 20g chorizo, handful spinach | 45g P / 40g C / 18g F |
Bigger Training Day Additions or if I am just really hungry:
- 200g Greek yogurt, 10g flaxseed, 10g pecan nuts, 10g sultanas, 10g peanut butter
- Approx. Macros: 20g P / 20g C / 15g F
Daily Totals
| Day Type | Calories | Protein | Fat | Carbs |
|---|---|---|---|---|
| Regular Training Day | ~2,400 kcal | ~153g | ~70g | ~195g |
| Bigger Training Day (with extra snack) | ~2,900 kcal | ~175g | ~85g | ~220g |
It’s not fancy. It’s not complicated.
It’s just real food, consistently. Cooked and prepared for a working day the night before.
You Can’t Out-Train a Bad Diet
If your goal is to lose weight, build muscle, or simply feel better — your training is only half the story.
Your nutrition is what drives the results you actually see and feel.
That’s why we built our Nutrition Playbook — to help you finally understand how food works for you.
Inside, we break down:
âś… How energy balance really works
âś… How to fuel properly for your training and recovery
✅ How to eat enough without “dieting”
âś… And how to build a plan you can actually stick to
Because when you stop guessing and start fuelling your body properly, everything changes. If you’re reading this as a member, it has already been emailed to you. If you’re not a member and would like a copy contact us and we’ll send you a copy.
Train smart.
Eat well.
Take responsibility.