FREE Macro Planner For Easier Dieting


Get the FREE spreadsheet here:

0:37 Who this plan is for
1:33 How to work with the spreadsheet & calculating maintenance TDEE
2:37 What the spreadsheet does & why
3:23 Off day eating
4:13 Intraworkout nutrition
5:19 Supplements
7:34 Food choices
9:45 Cheat meals

— This program is for people who have some experience eating clean, but not in setting up a structured diet. Seasoned competitors won’t benefit much from it.
— It’s super simple, as most of my programs are. Simple works!
— Your diet must be based off your current starting point (you can’t start a new diet completely at random and expect it to work). You can figure out your maintenance level calories by tracking your macros over a few days at
— This plan is based on a 40/30/30 macro split because it’s easier to customize to your preferences. Furthermore, we try to stack most of our carbohydrates around training to maximize energy levels and protein synthesis at that time.
— Your off day calories are lower to account for your decreased activity level.
— INTRAWORKOUT IS CRUCIAL. Using this plan, your intraworkout intake will change based on your goals, but no matter what, you need some protein intake (ideally leucine) during training.
— Eat clean. Don’t eat like an asshole.
— Seriously, in my opinion, eating healthy foods is BY FAR the most important component of body composition (yes, more than calories in vs. calories out). I know this will be controversial; it’s my opinion, and I don’t feel the need to defend it. Sorry!
— Eat nutrient dense food when eating to lose fat and calorie dense foods when eating to build muscle.
— Cheat meals: sub one meal per week with whatever you want, but keep the calories for that meal within 2-3 times the listed caloric intake for that meal.

Why intra-workout nutrition is important:
A solid intro to carb cycling (if you want to try that method):
My favorite recipe site:

Granite EAAs (for leucine Intra-training, combined with Gatorade; please use my code POLLACK10):
BuildFast Vasoblitz (please use PHDEADLIFT):
Digest Gold:

Those are literally all the supplements I use. I’m not big on them!
However, if you prefer HMW carbs, here’s the link to the Granite product I mentioned:


  1. Ben, you are an exceptional guy! Have already learned a lot from you. I'm 36 years old, have been training for 1.5 years and thanks to you, I move more weights than 99% in the gym. This may not be important, but it is very nice that you can still achieved something as an old dude, when you do it right then.

    Greetings from Switzerland

  2. Dude, you have to keep this YouTube grind going because your videos are seriously amazing and helpful. Your knowledge+ the knowledge you obtained from other great fitness legends is something to be desired.

  3. Ben, I'm loving your channel. A lot of really great info. Can you go further into examples of nutrients dense carbs as opposed to calorically dense. Again, gems. Dropping straight gems

  4. Ben I’ve been having troubles do you have any tips for me I’ve not been able to get to the gym for a while and this bugs me I have a pull up bar and barbell with light weights I wrapped a towel around to implement fat grips so at least my grip strength would increase except I cant think of anything that will really tax my cns and transfer into the big 3 I’m hoping to get a tire for flips and another for throws along with making a trap bar but in the time being how can I tax my cns

  5. Awesome video! What would you suggest for someone who works out in the morning and doesn't want to wake up an extra 1-2 hours earlier since such a large meal immediately before working out would cause discomfort?

  6. What is your definition on a cheatmeal? Is it a meal you eat on top of what you are supposed to eat for your mealplan or is it a meal wich just consists of a “dirty” food but your total calories stay the same of that day


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