Is your meal plan optimized for your fitness goals? Are you struggling to follow your diet plan because it is too restrictive? Are you looking to maximize your muscle growth and boost your energy?In this episode, Philip (@witsandweights) provides an evidence-based, comprehensive guide that cuts through conflicting information about meal planning and macro setting. He shares a blueprint that covers the essential aspects of setting up your meal plan for success. By following his recommendations, you will recover faster from your workouts, see changes in the mirror and on the scale, and optimize fat loss, muscle gain, performance, and overall health. Whether you are cutting, bulking, or maintaining, this episode will equip you with the necessary knowledge to structure your nutrition and achieve your fitness goals.Today, you’ll learn all about:4:35 Energy balance essentials7:48 Calculating maintenance calories11:55 Protein and 1,200 cal meal planning tips14:55 How much fat and carbs you need in your diet17:45 Nutrient-dense 1,200 cal breakdown20:04 Sample 1,200 cal day meal plan26:21 Macro management on a 1,200-cal diet 28:15 Transitioning to and sustaining a 2,000-cal plan36:27 3,000 cal plan for muscle building43:03 Hunger management at higher calories44:48 Episode takeaways48:12 OutroEpisode resources:Join my email list and tell me you want my free meal planning guide (with foods by macro, sample meal plans, and foods sorted by protein density)Try MacroFactor for free with code WITSANDWEIGHTS. It's the only food-logging app that adjusts to your metabolism!? Send me a text message!Support the Show.? Join Wits & Weights Physique University ?‍? Schedule a FREE nutrition/training audit with Philip? Join our Facebook community for live Q&As & support✉️ Join the FREE email list with insider strategies and bonus content!? Try MacroFactor for free with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!? Enjoyed this episode? Share it on social and follow/tag @witsandweights? Love the podcast? Leave a 5-star review? Send a Q&A voicemail