Fuel
Food
Protein first. Calories for the goal. Perfect macros can wait. Start with Food Bro — calculator plus scaled day templates — then read depth when a real question shows up.
Primary tool
Food BroCalculator + recommended day templates (non-training, training, diet break) and a Woolworths weekly shopping list.Weekly shopping listPhone-copyable Woolworths totals for a typical training week or a diet-break week.Guides
When you want depth
- Calories and Macros for Lifters: The Rabbit Hole HubStart here for energy balance and macros — maintenance, cut vs bulk calories, protein/carbs/fat, tracking mistakes, and links into the full Yeh Bro food cluster.
- What Calories Actually Are for LiftersCalories as energy for cut vs bulk — why the scale noise isn’t mysticism, how surplus and deficit behave over weeks, and where macros fit without pie-chart religion.
- How to Estimate Maintenance Calories (Without App Worship)Find rough TDEE with a simple multiplier or two-week weigh-in audit — BMR/RMR explained once, then a lifter-friendly maintenance method that doesn’t require barcode religion.
- Why Am I Not Losing Fat? Hunger, NEAT, and Honest IntakeFat-loss stalls for lifters — under-reporting, NEAT drop, water noise, deficit too aggressive, and when hunger is signal vs snack theatre. Checklist before you blame your metabolism.
- Macro Split Basics for LiftersProtein first, then carbs for training, then fat for the floor — a gym-bro macro framework without Instagram pie charts or mandatory 40/40/20 religion.
- Protein Targets for Lifters (Without the Obsession)A practical 1.6–2.2 g/kg range, how to hit it with food first, when powder helps, and why tracking every gram forever is optional.
- Protein Timing vs Total IntakeWhy daily protein totals beat the anabolic window panic — practical meal spacing for lifters, peri-workout myths, and when timing still helps a little.
- Carb Totals vs Timing for LiftersDaily carbohydrate intake beats peri-workout superstition for most lifters — when timing still helps performance, and how this pairs with carbs-around-training habits.
- Carbs Around Training: Fuel the Session Without Macro CosplayWhere carbohydrates fit for lifters — pre- and peri-workout fuel, deficit vs surplus, and when timing matters less than total intake.
- Intra Carbs for Long SessionsWhen carbohydrate during training helps lifters — long sessions, high volume, hot environments — vs when water and a normal meal are enough.
- Dietary Fat Floors for Lifters (Hormone Literacy, Not Medical Advice)Why lifters keep a practical dietary fat floor — satiety, vitamins, and careful hormone context — without crash-diet zero-fat challenges or clinic cosplay.
- Tracking vs Hand Portions vs the Food ScaleWhen to weigh food, when hand portions are enough, and when an app audit teaches you more than lifelong barcode anxiety — practical modes for lifters.
- Meal Structure Without Tracking AppsBuild a lifter-friendly day of food with hand portions and repeatable meals — protein first, carbs around training, no mandatory macro spreadsheet.
- Calorie Tracking Mistakes Lifters Keep MakingUnder-reporting oils, bites, and weekends; over-trusting restaurant buttons; volume food traps — the reporting errors that fake a deficit and stall fat loss.
- Flexible Dieting vs Meal Plans for LiftersIIFYM-style flexible dieting versus repeatable meal plans — when each wins for adherence, social food, and hitting protein without turning dinner into a spreadsheet.
- Hitting Macros at Restaurants and Social FoodProtein-first ordering, visible carb vehicles, oil/sauce humility, and how to stay on a cut or bulk without turning every dinner into a spreadsheet fight.
- Partner / Family Food Without Wrecking MacrosHow lifters eat with partners and family — shared meals, restaurants, celebrations — without turning dinner into a spreadsheet fight.
- Recalculating Calories After Weight ChangeWhen and how to update maintenance and phase calories as body weight moves — TDEE drift, cut/bulk nudges, and avoiding eternal set-and-forget macros.
- Cutting Without Wrecking Your LiftsHow I’d run a fat-loss phase that keeps strength: moderate deficit, high protein, keep the big lifts, walk more, deload when needed — not cardio punishment.
- Hunger on a Cut: Noise vs NeedSeparate true meal hunger from habit noise on a deficit — protein, volume food, sleep, steps, and when a zero-cal ritual helps vs when stims are masking the problem.
- Refeeds and Diet Breaks: Literacy Without Contest-Prep CosplayWhat refeeds and diet breaks mean for lifters in a deficit — when higher-carb days or maintenance pauses help adherence and training, without peak-week pharmacology theatre.
- Reverse Diet Literacy: Coming Out of a Cut Without ChaosWhat reverse dieting means for lifters after a deficit — slow calorie climb, training quality, hunger, and how it differs from a dirty bulk or a one-day refeed.
- Cut-to-Bulk Transition MistakesCommon errors leaving a deficit — dirty bulk rebounds, dropping protein, killing cardio overnight, and how reverse-diet literacy prevents chaos.
- Tracking Weight vs Waist vs PhotosHow lifters should read the scale, waist measurements, and progress photos — without letting daily noise wreck adherence or body image.
- Sodium, Water, and Scale PanicWhy salt and water swing the scale overnight — glycogen, creatine, restaurant meals — and how to read weekly trends instead of panic-cutting.
- Lean Bulk Basics: Small Surplus, Real ProgressHow I’d lean bulk — a modest calorie bump, protein locked, progressive overload, and patience — without a dirty bulk that undoes the cut.
- Whey vs Food Protein: When Powder Actually HelpsPowder is convenience, not magic. How food and whey compare for hitting targets, who should buy a tub, and how to judge cost without the hype.
- Energy Drinks vs Pre in a Deficit: Killing Hunger Noise Without a MealGym-bro guide to ~0–2 cal energy drinks and pre-workout in a cut — caffeine + ritual for hunger noise, powder vs RTD, when stims help vs when they mask sleep debt.