If GOD made it's probably OK, If man made it's probably not.
No calorie counting. Measure with your hand, eat whole foods, and hit your marks on lifting days, MMA/Sport/cardio days, and rest days alike.
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tomatoescottage cheesefishy fishshrimpdeli meatHigh Glutinsoywhey powdercanned / high-sodiumfried or breaded
1
How this works
Training days count both ways. Lifting days and MMA/Sport/cardio days are both "training days" — add the training day carb meal on either one. Rest days skip the starch entirely.
Measure with your hand. No scale, no app, no calorie counting — just the portion guide below.
Give it 14 days. Stick to the plan exactly for two full weeks before judging results or changing anything.
Then add one free meal. After 14 compliant days, add one indulgence meal per week, any day, no rules attached.
If progress stalls after 14 days, bump Meal 2 protein to 9oz and drop that meal's fat serving — nothing else changes.
2
Your daily schedule
The rhythm around the meals matters as much as the meals themselves — light, movement, and an eating window that closes well before bed.
3
Daily targets
Larger frame (190–230 lbs). These totals stay nearly identical rest day to training day — the only swing variable is starch.
Category
Non-training day
Training day
Protein
6–9 servings
6–9 servings
Fiber / veg
Unlimited (2 cups min, 5x/wk)
Unlimited (2 cups min, 5x/wk)
Fats
3–4 servings
3–4 servings
Fruit
2 servings
2 servings
Starchy carbs
None
2 servings
Plate I
The Hand Portion Guide
Palm
≈ 4oz Protein
Meat, fish, eggs, Greek yogurt, tofu
Fist
1 Cup Vegetables
Broccoli, spinach, squash, peppers
Cupped Hand
1 Serving Carbs
Rice, oats, potato, yam, fruit, legumes
Thumb
1 Serving Fat
Olive oil, nut butter, avocado, nuts
4
The 3 core meals — every day
Meal
Protein
Fat
Fiber / Veg
Fruit
Meal 1
4–6 oz
1 serving
1+ cup
1 serving
Meal 2
6–9 oz (or 2 scoops)
1–2 servings
—
1 serving
Meal 3
9–12 oz (or 6oz + 1 scoop)
1 serving
1+ cup
—
Training Day Add-On. On lifting or MMA/Sport days, add: 1 starch serving (rice, potato, oats, bread) + 6–9oz protein, eaten before or after training.
Optional hunger snack (any day): 3–6oz lean protein + 1 piece of fruit. This is the first thing to cut if progress stalls.
5
Sample month — whole foods only
The same weekly rhythm repeats for four weeks — restock perishables each week using the grocery list below. Fresh, perishable items are scheduled in the first 3–4 days of each week; frozen veg and long-lasting staples fill the back half.
6
Grocery list — by spoilage
Buy everything at once, eat the top group first so nothing goes to waste. Check items off as you shop.
7
Quick recipes — by spoilage group
Bake, grill, roast, steam, or sauté. Season with garlic, pepper, herbs, and lemon — nothing fried or breaded.