Protein targets

Maintain: ~120g protein/day
Bulk: ~150g protein/day

My plan:

• Lunch: 30g
• Dinner: 30g
• Whey: 40g
• The rest: canned tuna, Greek yogurt, cooked chilled shrimp, or just add breakfast

Should limit red meat to twice a week. I eat too much => fish, poultry, beans, lentils, tofu are better (lean protein, lower disease risk).

Healthy plate composition

• 50% vegetables and fruits: I was worried about calories but berries are super low-cal (~50-60 cal/cup) and high in polyphenols that reduce inflammation from training. Blackberries, raspberries, strawberries. Half an apple is only ~50 cal and the fiber makes me feel fuller way longer than junk food.
• 25% lean protein: Fish, poultry, beans, lentils, tofu. Red meat max once or twice a week.
• 25% whole grains: Quinoa, farro, brown rice, oats. Sustained energy, no insulin spikes.

The math

If I'm hitting ~160g protein while staying under ~2000 cal, I have more room than I thought.

• 160g protein = 640 cal
• Remaining budget = ~1360 cal

High-Efficiency Protein Sources

Lean red meat strategy

Acidic marinades: Marinating steak in lemon juice, vinegar, or red wine for just 20 minutes reduces HCA (from charring/grilling/searing) by up to 90%. The antioxidants act as a chemical shield.

80/20 rule

Whole, unprocessed foods 80% of the time. 20% flexibility for social meals or treats. Keeps it mentally sustainable.

Cruciferous vegetables

Broccoli, cauliflower, Brussels sprouts, arugula, kale contain glucosinolates. When I chew them, these break down into isothiocyanates and indoles:

• Detoxify carcinogens: Stimulate liver enzymes that neutralize harmful compounds (including HCAs from seared meat)
• Inhibit tumor growth: Induce apoptosis (programmed cell death) in damaged cells before they turn cancerous

Fiber = physical filter

AICR target: 30g fiber/day

• Speeds up transit time = less time for carcinogens to contact intestinal lining
• Gut bacteria ferment fiber → produce butyrate (short-chain fatty acid that fuels colon cells)

My strategy: skip high-cal grains, get fiber from raspberries (8g fiber per 64 cal) or chia seeds in protein shakes.

Add 2 cups of greens to every lunch/dinner.

Heavy hitters (max DNA protection, min calories)

• Broccoli sprouts: Gold medal. 50–100x the sulforaphane of mature broccoli. Add a handful to protein shake or on top of steak, almost zero calories.
• Arugula: Very low cal, contains erucin (anti-cancer). Good base for chicken salad.
• Broccoli: Steam it, don't boil (keeps enzymes active).
• Brussels sprouts: High fiber and vitamin C. Roast briefly to keep compounds intact.