Fuel the growth
Eat to Build. Not to Survive.
I was 130 lbs eating nothing. Once I learned how to eat for muscle, everything changed. This is the exact nutrition approach that built my physique — no supplements required, no complicated meal plans.
Your Macro Blueprint
Macros are the foundation. Get these right and your body has no choice but to grow.
Protein
1g per lb of bodyweight
Builds and repairs muscle tissue. Non-negotiable.
Best sources
Chicken, eggs, ground beef, tuna, Greek yogurt
Carbohydrates
2–3g per lb of bodyweight
Your primary energy source. Fuels every workout.
Best sources
Rice, oats, sweet potato, pasta, fruit
Healthy Fats
0.4–0.5g per lb of bodyweight
Supports testosterone and hormone production.
Best sources
Eggs, avocado, olive oil, nuts, peanut butter
What I Actually Eat
Simple, affordable, and built for muscle. No fancy ingredients — just food that works.
Power Breakfast
4 whole eggs scrambled with 2 slices of whole wheat toast and a banana. Simple, fast, and loaded with protein and carbs to start the day.
Bulk Snack
1 cup Greek yogurt with a handful of mixed nuts and a drizzle of honey. Easy to prep, keeps you full, and hits your fat and protein targets.
Rice & Chicken
2 cups white rice, 6oz grilled chicken breast, and a side of broccoli with olive oil. The backbone of every bulk. Eat this every day if you have to.
Pre-Workout Fuel
Peanut butter and banana sandwich on whole wheat bread. Fast carbs and healthy fats — eat this 60–90 minutes before training.
Recovery Meal
Ground beef with pasta and marinara sauce. High protein, high carb. This is your most important meal — eat it within 60 minutes of training.
Before Bed
Cottage cheese or a bowl of oats with milk. Slow-digesting protein feeds your muscles while you sleep. Don't skip this.
Jerome's 5 Nutrition Rules
I don't follow a complicated diet. I follow these five rules every single day.
Eat in a caloric surplus
You cannot build muscle in a deficit. Period. Aim for 300–500 calories above your maintenance level every day. If the scale isn't going up, you're not eating enough.
Hit your protein first
Before you worry about anything else, hit your protein target. 1 gram per pound of bodyweight, every day. Everything else fills in around that.
Never skip breakfast
You've been fasting all night. Your body needs fuel. Eat within 30 minutes of waking up — protein and carbs. This sets the tone for the whole day.
Eat before and after every workout
Pre-workout fuel gives you energy to train hard. Post-workout nutrition starts the recovery process. Miss either one and you're leaving gains on the table.
Consistency beats perfection
You don't need a perfect diet. You need a consistent one. Eat the same foods, at the same times, every day. Boring? Yes. Effective? Absolutely.
Want a Plan Built for Your Body?
I'll build you a custom nutrition and training plan based on your weight, goals, and lifestyle. No guesswork.
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