Mini-Series: This is Part 4 — Nutrition Playbook. Start with Part 1 — Rock Bottom Pattern, Part 2 — The Morning I Finally Listened to My Wife, or Part 3 — First 30 Days.

Food Is a System: My Nutrition Playbook

!Meal template — 3 meals + 1 closer
Caption: Boring beats brilliant. One default per meal.

I didn't out-will cravings; I out-systemed them. This is the playbook that made weight loss predictable while fueling HYROX and faster runs.

What this covers (quick scan)

* Targets: calories, protein, carbs timing for training
* Meal templates: 3 meals + 1 "protein closer"
* Rules for chaos: eating out, travel, weekends
* Troubleshooting: hunger, cravings, social events
* Prep & tracking system you can copy today

Targets that actually move the needle

* Calories: 1,600–1,700 kcal/day (my cut range in Month 1–2; nudge up to 1,750–1,850 on hard simulation weeks)
* Protein: ≥120 g/day (30–40 g per meal)
* Carbs: timed around work sets

* Before threshold/intervals: 30–45 g easy carbs + 500–750 ml water/electrolytes
* After: 40–60 g carbs + 25–35 g protein within 2 hours
* Fats: fill the rest (mostly at non-training meals)
* Hydration/Sodium: 2.5–3.5 L/day; add electrolytes on run/heat days

Why it works: Protein = appetite control + muscle retention. Carb timing = better sessions with fewer binges later.

The template (boring on purpose)

Structure: 3 meals + 1 snack "closer"

Breakfast (30–40 g protein, 40–60 g carbs)

* Egg white bhurji + 1 whole egg + 2 phulkas, or
* Overnight oats (milk + whey) + banana

Lunch (35–40 g protein, moderate carbs)

* Chicken/rice bowl: 150–180 g chicken, 150–180 g cooked rice, big salad
* Paneer + besan chilla days: mind your fat → keep oil low

Snack — "Protein closer" (25–30 g protein, ~200 kcal)

* Whey + water/milk, or
* Grilled chicken 120 g, or
* Tofu 150 g sautéed dry

Dinner (30–35 g protein, lower carbs if sedentary)

* Lean chicken/white fish + veggies + 1 roti, or
* Soya chunks + mixed veg stir-fry (low oil)

Add-ons on training days

* Pre-run/threshold: banana + 2 dates or 2 small toasts + honey
* During long Z2 (≥60–75 min): water/electrolytes; optional 20–30 g carbs/hr if needed

My "never think" grocery list (1 week)

!Grocery list — one week
Caption: Defaults stocked = decisions removed.

* Proteins: chicken breast (1.2–1.5 kg), eggs (24), paneer (400 g), tofu (400 g), whey
* Carbs: rice, phulkas/atta, oats, potatoes, bananas, dates
* Veg & volume: cucumbers, tomatoes, onions, capsicum, greens, carrots, lettuce mix
* Flavor (low-cal): lemon, vinegar, green chilies, garlic, chaat masala
* Hydration: electrolyte tabs/powder, coffee/tea (iced), soda water
* Batch-prep helpers: non-stick spray, measuring spoons, food scale

Rule: Keep one default for each meal. Defaults beat decisions.

Eating out rules (keep your life)

!Eating out — quick rules
Caption: Protein first, one carb, walk after.

1. Protein first: pick the plate with 30–40 g protein.
2. Carb control: 1 carb source per meal (rice or roti or noodles).
3. Sauce hack: sauces on the side; dip, don't drench.
4. Post-meal walk: 10–15 min.
5. Social buffer: if dinner is heavy, push breakfast later and keep lunch light/protein-heavy.

Weekend & travel protocol

* Anchor meal: 1 consistent high-protein meal you control daily (e.g., whey + oats or grilled chicken bowl).
* One indulgence rule: pick the thing you truly want, enjoy it, move on.
* Travel steps: 8–12k; stairs > elevator.
* Return Monday: straight back to the template; no punishment cardio.

Troubleshooting (the real blockers)

* I'm starving at night.

* Add 10–15 g fat at dinner (e.g., nuts) or move the protein closer to 8–9 PM.
* Check hydration; aim for 2.5–3.5 L with electrolytes on sweat days.
* Cravings after a hard session.

* You under-carbed pre/post. Add 30–45 g pre and 40–60 g post next time.
* Office snacks derailed me.

* Bring pre-logged snack (whey + fruit or roasted chana).
* Eat protein first at lunch; desserts taste the same 3 bites in.
* Scale won't budge for 3–5 days.

* Sodium/water flux. Hold plan steady 3 more days; check weekly average, not yesterday.

Red / Amber / Green — daily dashboard

* Green: Calories in range, protein hit, training done or steps ≥8k
* Amber: 1 miss (calories or protein or steps), no-zero day used
* Red: 2+ misses or binge → reset next meal; add 10–15 min walk after dinner

If/Then rules (copy this)

* If I can't train today, then I'll walk 20 minutes and keep dinner lower-carb.
* If dinner is social/heavy, then breakfast slides and lunch is protein + veg.
* If I crave sweets at night, then I take the protein closer first and wait 15 minutes.
* If weight spikes after salty meals, then I ignore the day and compare 7-day averages.

Data Card — Nutrition System (paste into Post)

* Daily target: 1,600–1,700 kcal, ≥120 g protein
* Training fuel: 30–45 g carbs pre-threshold; 40–60 g post
* Hydration: 2.5–3.5 L/day + electrolytes on run/heat days
* Structure: 3 meals + 1 protein closer (25–30 g)
* Rules for chaos: 1 indulgence, 10–15 min walk, 1 anchor meal/day

Why this matters for HYROX & running

!Carb timing — threshold vs Z2
Caption: Fuel the work: carbs before/after intensity; Z2 stays light.

* Predictable energy for threshold/intervals → better quality work → faster pace curve.
* Protein high, weight down → better power-to-weight on sleds, lunges, wall balls.
* Rules for chaos keep one bad meal from becoming a bad week.

CTA

Copy this template for 14 days. Keep one anchor meal, one indulgence per event, and hit protein every meal. Tell me which meal you want as your anchor—I'll build 3 fast variations.

Next 1–3 actions (today)

1. Stock the defaults: buy the grocery list; prep 2 proteins (chicken + tofu) tonight.
2. Carb-place your week: mark threshold days; add pre/post carbs to those meals.
3. Export your "protein closer": portion 3–4 ready options (~200 kcal, 25–30 g protein).