Simple guidance on calories, macros, and building sustainable nutrition habits.

By Jack Wilson

Online & In-Person Coach

@jackwilson.ptx

A lot of people struggle to build muscle or lose fat because they either eat far too much or far too little.

You do not need extreme bulks, crash diets, or perfect tracking to make progress.

Keeping things simple and staying consistent works far better long term.

Calories

Your calorie intake should match your goal.

Building Muscle

To build muscle effectively, you should eat in a small calorie surplus:

• around 200–300 calories above maintenance

Eating too aggressively usually leads to:

• unnecessary fat gain
• poor food habits
• harder cutting phases later on

A slower, controlled surplus is normally more productive long term.