Free starter guide
The no-diet macro guide
How to set realistic calories, hit your protein floor, and eat well on hectic weeks—without cutting out foods you enjoy.
3-step setup
Set your baseline in five minutes
Set a realistic calorie window
Use a moderate 15–20% deficit for fat loss instead of a crash diet. Give yourself a 100-calorie buffer on either side so normal days count as wins.
Anchor daily protein first
Aim for 0.7–1.0g of protein per pound of goal body weight across 3–4 meals to keep muscle, stay full, and quiet evening snack cravings.
Let carbs & fats flex
Once calories and protein are in range, carbs and fats can shift day-to-day around family dinners, restaurant meals, and training days.
No scale required
The busy-week plate method
Traveling, eating out, or too busy to weigh food? Use hand-portion anchors so one hectic week never turns into starting over on Monday:
- 1 to 2 palms of lean protein at every meal (chicken, steak, fish, eggs, Greek yogurt).
- 1 to 2 fists of vegetables or fruit for fiber, volume, and micronutrients.
- 1 cupped handful of smart carbs (rice, potatoes, oats, sourdough, tortillas)—add a second on heavy lifting days.
- 1 thumb of fats (olive oil, avocado, nuts, cheese, butter) when cooking or plating.
Run your starting numbers right now in the free macro calculator. If you want weekly check-ins and adjustments when life or progress shifts, book a free consult with Corey.
Your move
Everything you want is outside your comfort zone.
Book a free, no-pressure consult. Tell Corey your goal and he'll recommend the right plan: online, 1:1 or classes.