How to actually fuel strength training (without overcomplicating it)

Most lifters I work with aren't eating too much, they're eating too little, and they're scared of carbs. If your goal is to get stronger and look like you train, you have to fuel like an athlete, not like someone trying to disappear.

Protein first: aim for roughly 0.8-1g per pound of bodyweight per day, spread across 3-5 meals. This is the non-negotiable for building and keeping muscle.

Carbs around training are not the enemy, they're the fuel that lets you push hard sessions. A meal with carbs 1-2 hours pre-training and another within a few hours post will dramatically improve your performance and recovery.

Don't fear the scale. Building strength sometimes means accepting a slight bump in bodyweight that is muscle, not fat. Track strength, photos and how clothes fit, not just the number. And remember: sleep, stress and hydration trump anything fancy on the supplement shelf.