How This Guide Works

This guide has exactly three numbers to find, four rules to follow, and one adjustment loop to keep you on track. No biochemistry. No citations. No "on the other hand."

Open the full Diet & Nutrition book when you want to know why something works. Open this guide when you want to know what to do today.

Find your calories page 3
Set your protein page 4
Split your fat & carbs page 5
Structure your meals page 6
Hydrate page 7
Check in every 2 weeks page 8

Start at step 1. Work through in order. Skip nothing.

Diet Maxing is a structured approach to nutrition that uses three key numbers, four simple rules, and one adjustment loop to move you toward your body composition goals without overcomplicating the process. This guide walks you through finding your calories, setting your macros, and building a sustainable eating structure. This and related topics are covered in depth in the Diet & Nutrition Book.

Step 1

Find Your Calories

Use the table below to estimate your maintenance calories. Then adjust based on your goal.

Sex	Weight	Activity	Maintenance (kcal)
Male	80 kg	Moderate (3-5 hrs/wk)	~2,800
Male	80 kg	Light (<3 hrs/wk)	~2,400
Male	70 kg	Moderate (3-5 hrs/wk)	~2,500
Male	70 kg	Light (<3 hrs/wk)	~2,150
Male	90 kg	Moderate (3-5 hrs/wk)	~3,050
Female	65 kg	Moderate (3-5 hrs/wk)	~2,100
Female	65 kg	Light (<3 hrs/wk)	~1,800
Female	55 kg	Moderate (3-5 hrs/wk)	~1,900
Female	75 kg	Moderate (3-5 hrs/wk)	~2,300

Adjust for Your Goal

Goal	Adjustment
Fat loss	Subtract 300-500 kcal from maintenance
Muscle gain	Add 200-400 kcal to maintenance
Recomp	Eat at maintenance, hit your protein target

Coach says: Use the online calculator for your exact numbers, or ballpark with the table above. Ballpark is fine for week 1 — you'll adjust in the 2-week check.

Full calorie calculation methods, metabolic adaptation protocols, and refeed strategies in the Diet & Nutrition Book.

Step 2

Set Your Protein

Protein is your only non-negotiable macro. Set it by your goal and bodyweight.

Your Goal	Protein (g per kg bodyweight)
Fat loss (preserve muscle)	2.0-2.4 g/kg
Muscle gain	1.6-2.2 g/kg
Maintenance / recomp	1.6-2.0 g/kg

Example: 80 kg man in fat loss → 160-192 g protein per day.

Coach says: Eat protein at every meal. Spread it across 3-4 meals.
1 scoop of whey = ~25 g • 150 g chicken breast = ~45 g • Greek yogurt (200 g) = ~20 g

Step 3

Set Your Fat & Carbs

Set your fat minimum first. Carbs fill the rest.

Fat

Context	Per kg	Example (80 kg)
Minimum	0.5 g/kg	40 g fat
Moderate	0.8 g/kg	64 g fat

Keep fat at minimum for fat loss phases. Go higher for maintenance or gain. Fat is non-negotiable for hormone health.

Carbs

Carbs fill the rest of your calories after protein and fat.

Training days: eat more carbs around your workout.
Rest days: eat fewer carbs, prioritise veggies.

Quick math: 1 g carb = 4 calories. If you have 800 kcal remaining after protein and fat, that's 200 g carbs.

Macronutrient timing, carb cycling protocols, and individualised fat minimum calculations in the Diet & Nutrition Book.

Step 4

Structure Your Meals

Use your hand as your measuring tool. No scales required.

Your Hand	=	What It Measures
1 palm (protein)	20-30 g protein	Chicken, fish, meat, tofu, eggs
1 cupped hand (carbs)	20-30 g carbs	Rice, oats, pasta, potato, fruit
1 thumb (fat)	10-15 g fat	Oil, butter, nut butter, avocado
1 fist (veggies)	~1 cup	Broccoli, spinach, peppers

Starting template: 2 palms + 2 fists + 2 cupped hands + 2 thumbs per meal.

Sample Meal Templates

Chicken + Rice + Broccoli + olive oil
Eggs + Oats + Berries
Salmon + Sweet Potato + Greens

Step 5

Hydration Basics

Water is the cheapest performance enhancer. Drink it like you mean it.

Activity Level	Daily Water Target
Sedentary	2-2.5 L
Active (3-5 hrs/week)	2.5-3.5 L
Very active (6-10 hrs/week)	3.5-5 L

Urine check: Pale straw = hydrated. Dark amber like apple juice = drink more.

Training Day Protocol

500 mL 2 hours before training
Sip 200-300 mL every 15 minutes during training
500-1000 mL after training

Step 6

The 2-Week Check

Every 2 weeks, check your progress. This is your adjustment loop.

Weigh yourself daily, track the weekly average.
Are you losing/gaining at the expected rate?
Fat loss: 0.5-1% body weight per week.
Gain: 0.5-1.5% body weight per month.
On track? Keep going. Don't change a thing.
Not moving? Drop 200 kcal (or add 200 kcal for gain) and reassess in 2 weeks.
Losing too fast (>1%/week)? Add 200 kcal.

Coach says: Water weight fluctuates 1-3 kg day to day. Don't panic. Watch the trend, not the daily number.

DIET MAXING — QUICK REFERENCE

Your Numbers

Calories

Protein g

Fat g

Carbs g

Hand Portions

1 PALM 20-30 g protein

1 CUP 20-30 g carbs

1 THUMB 10-15 g fat

1 FIST ~1 cup veggies

Hydration

2-4 L water per day depending on activity.
Check urine colour: pale straw = good.

Pre-training: 500 mL at 2 hours out
During: 200-300 mL every 15 min
Post: 500-1000 mL

The 2-Week Check

Weigh daily, track weekly average
On track? Keep going.
Stuck? Adjust 200 kcal.
Too fast? Add 200 kcal.

muscleos.coach

by Coach Anas Mo'men

Common Mistakes

Avoid these. They will cost you weeks of progress.

Undertracking oils and condiments — that "healthy" salad with 3 tbsp of dressing just added 300 kcal.
Skipping protein at breakfast — then wondering why you're hungry at 11 AM.
Cutting calories too low too fast — you'll lose the first 5 kg then stall hard.
Ignoring the weekend — 4 days of deficit undone by 3 days of surplus still equals no progress.
Not adjusting after 2 weeks — the plan that worked at 80 kg won't work at 75 kg.

When You've Outgrown This Guide

This guide gets you 80% of the way there. If you're experiencing any of these, it's time to level up:

You've hit a plateau that won't budge after 2 adjustments
You're preparing for a competition or photoshoot
You have medical complexity (PCOS, thyroid, diabetes)
You want a fully customised plan with weekly adjustments

Start your coaching journey now:
Start your coaching journey now

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