🍽️ Master Your Meals, Master Your Results

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Master Your Meals, Master Your Results

Want to lose fat, build muscle, and stay energized? Stop chasing the next trendy diet—and start locking in a repeatable nutrition system.

Here’s how:

• Start every meal with protein

• Keep 2–3 go-to meals on rotation (especially for breakfast and lunch)

• Don’t “wing it” through the day and expect to stay on track

• Plan your meals like you plan your workouts—on purpose

You don’t need to eat perfectly. You need to eat intentionally.

Nutrition Focus: Most Men Don’t Need a New Diet—They Need Structure

The problem isn’t that your diet is “bad.” The problem is that it’s inconsistent.

Here’s how to clean it up without overhauling everything:

• Eat at roughly the same times every day

• Keep protein high at every meal (30–40g minimum)

• Stop grazing between meals—have real, complete meals that satisfy

• Use a meal-prep system that works for your schedule (batch cook, plan 2 days at a time, or use meal delivery—whatever gets it done)

Discipline is easier when your environment and routine make good decisions automatic.

Question from Our Readers:

"Is it bad to eat late at night if I’m trying to lose fat?"

– Jordan, 46, from Los Angeles, CA

Short answer: Not necessarily.

Fat loss is about total calories and protein intake—not the clock.

But here’s when late-night eating becomes a problem:

• When you’re eating out of boredom or stress, not hunger

• When your late-night meals are mostly carbs, sugar, or alcohol

• When it interferes with sleep quality

What to do:

• If you train at night, have a light, high-protein meal post-workout

• If you’re genuinely hungry, eat—but make it protein + healthy fat

• Brush your teeth after dinner—it’s a weirdly effective way to stop nighttime snacking

Late eating isn’t the enemy—mindless eating is.

Fit Trivia: Which superhero actor said the biggest change in his transformation came from tracking his food—not his workouts?

Answer: Chris Pratt! When preparing for Guardians of the Galaxy, Pratt focused on structured eating—hitting protein targets, tracking macros, and staying consistent. The workouts helped, but it was nutrition discipline that made the real difference.

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Publisher: Ryan Engel

Editor: Michael Pender

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