There's a reason you've heard so many conflicting things about food — keto, fasting, clean eating, no carbs after 6pm. Most of it is noise. The research is actually very clear on what drives body composition, and it comes down to two things above all else: how much you eat, and how much protein you get. Everything else is secondary.
This guide explains the approach we use at Three Pillars — not to overwhelm you with information, but so you understand why you're being asked to do what you're doing. Understanding the why makes it easier to stay consistent, especially when life gets in the way.
Think of nutrition as a pyramid. The base has the biggest impact. The further up you go, the smaller the effect.
You'll notice we don't use words like "good food", "bad food", or "cheat day" here. Food is neutral. It's not a moral choice. What matters is whether a given food is helping or holding you back — and that depends entirely on your goal and your context. One meal doesn't define you. A pattern does.
Your body runs on energy. Calories are that energy. Eat more than you burn and weight goes up. Eat less and weight comes down. This isn't a theory — it's physics. The challenge isn't understanding it, it's applying it consistently in real life.
We don't guess. We calculate a starting estimate using your bodyweight, height, age, and activity level, then we test it. Here's how that works:
| Your Goal | Calorie Target | What to Expect |
|---|---|---|
| Fat loss | Maintenance − 300–500 cal | Steady, sustainable progress. Roughly 0.5–1lb per week. |
| Muscle building | Maintenance + 200–300 cal | Slow, controlled gain with minimal fat accumulation. |
| Recomposition | Maintenance | Lose fat and build muscle simultaneously. Slower, but very effective — especially early on. |
Tracking your food is the most reliable way to know what you're actually eating versus what you think you're eating. Most people significantly underestimate — not because they're dishonest, but because portion sizes are genuinely hard to judge by eye.
Start with one thing: protein at every meal. That single habit builds awareness, keeps you fuller, and protects muscle — all without logging a calorie. We'll build from there. Progress beats perfection every time.
Whether your goal is fat loss, building muscle, or both — protein is the common denominator. It preserves and builds muscle tissue, keeps you fuller for longer, and requires more energy to digest than any other macronutrient. It's the thing we will never compromise on.
Aim for 1g of protein per pound of bodyweight per day. If you're significantly above your goal weight, we'll calculate from your goal weight instead — this gives you a realistic, achievable target to build toward.
This is one of the most common concerns, particularly among women — and it's worth addressing directly. Eating more protein does not make you bulky.
The "bulky" look comes from body fat sitting on top of muscle — not from the muscle itself. Building significant muscle mass takes years of deliberate, progressive training. What protein does is help you hold onto and gradually build lean muscle while you lose fat. The result is a leaner, more defined physique — not a larger one. That's the goal.
Chicken breast, turkey, eggs, Greek yoghurt, cottage cheese, lean beef, salmon, tuna, white fish, prawns. These contain all essential amino acids your body needs.
Lentils, chickpeas, black beans, edamame, tofu, tempeh, quinoa. Pair different sources throughout the day to cover all amino acids.
Meal timing matters — but not as much as total calories and protein. Think of it as the refinement layer. Once your intake is dialled in, timing is where you can fine-tune energy, performance, and how full you feel throughout the day.
There's no single perfect eating schedule. What works is something you can consistently sustain around your work, your family, and your lifestyle. That said, a few principles hold across most people:
Eat a balanced meal 1.5–3 hours before training if possible. If you're training early, even a small carb and protein snack 30–60 minutes out is better than nothing. Don't train on a completely empty stomach if you can avoid it — performance will suffer.
Prioritise protein within 1–2 hours of training. The so-called "anabolic window" is wider than once thought — you don't need to rush a shake the second you leave the gym. But getting protein in that post-training meal is genuinely important.
Life doesn't always allow perfect timing. If a meeting runs long or you skip a planned meal, it happens. Don't compensate by eating everything in sight later. Just get back to your structure at the next meal and keep the week's average on track. One skipped meal won't derail your progress. A pattern of reactive eating will.
Supplements fill gaps in an already solid nutritional foundation. They don't replace food, and no supplement will compensate for inconsistent calories or low protein. With that said, a small number are genuinely well-supported by research and worth including.
If your calories are consistent and your protein is on track, these are worth considering. If those fundamentals aren't in place yet, supplements are not the priority. Build the base first.
| Supplement | Dose | Why It's Worth It |
|---|---|---|
| Creatine monohydrate | 3–5g daily, every day | The most researched supplement in existence. Supports strength, power output, muscle building, and even cognitive function. Consistency is key — it accumulates in the muscle over time. |
| Vitamin D3 + K2 | 2,000–5,000 IU D3 daily | Most people are deficient, especially in lower-sunlight environments. Supports immune function, bone health, mood, and testosterone production. |
| Magnesium glycinate | 200–400mg before bed | Supports sleep quality and recovery. Deficiency is common in active people. The glycinate form is well-tolerated and gentle on digestion. |
| Omega-3 fish oil | 2–3g EPA/DHA daily | Anti-inflammatory, supports cardiovascular health and muscle recovery. Look for the EPA/DHA total on the label, not just the fish oil amount. |
Fat burners, detox teas, proprietary blends with undisclosed doses. If it sounds like marketing, it probably is. The best supplements are boring and well-researched. Anything promising dramatic results in a short timeframe is not worth your money.
Body weight fluctuates daily — water retention, sodium intake, stress, hormonal shifts, and how much food is physically in your system all affect the number you see. A single morning reading tells you almost nothing. A weekly average tells you a trend.
More importantly, the scale can't tell you whether you're building muscle, losing fat, sleeping better, or moving through your day with more energy. These things matter enormously and aren't captured in a number.
The clients who get the best results aren't the ones who are perfect for two weeks. They're the ones who are consistently good for six months. Build habits that fit your actual life, not the idealised version of it — and trust the process to compound.
Social Eating & Weekends
Restaurants, work events, dinners out, drinks with friends — this is where most people feel like their progress either holds or falls apart. It doesn't have to be complicated. The goal isn't to avoid social situations. It's to navigate them with awareness.
There are no "cheat days" here. A weekend isn't a write-off. A social dinner isn't a failure. Food is neither a reward nor a punishment — it's information. The question is never "was I good or bad today?" It's simply: "is this helping or holding me back from where I want to be?"
Your Tactics
At any meal — restaurant, buffet, dinner party — find your protein source first and build from there. It anchors the meal, keeps you fuller, and makes it much easier to stay in a reasonable range without counting a thing.
Straight spirits are your best option — whisky, vodka, tequila, gin. A single measure is roughly 65–70 calories. Mixed drinks, cocktails, and beer add up fast — both in calories and in sugar. You don't have to not drink. Just drink with awareness.
If you know you're going somewhere where the food options will be limited or you'll be surrounded by temptation when you're hungry — have a protein-rich meal or snack beforehand. You'll make better choices and enjoy the social element without food being the main event.
On social days you don't always need to log every item precisely. But you do need some awareness — whether that's logging as best you can, or doing a mental check-in of roughly what you've had. Awareness is what keeps one evening from becoming a runaway weekend.
Common Myths Worth Busting