How I Gained 30 Pounds Of Muscle in 2 years With This Diet - And How You Can To

Let’s be real: tracking every bite with an app can be overwhelming, time-consuming, and honestly… not always accurate. I don’t use calorie calculators anymore. Instead, I go with a simple, flexible formula that keeps me lean, strong, and dialed in every day.

Here’s how you can calculate your calories and macros without the stress:

1. How I Calculate My Calories and Macros (Without a Calculator)

First, let’s talk calories. Forget the complicated math—this is what I use:

• Calories: Take your bodyweight and multiply it by anywhere from 7 to 21 depending on your goals.
• Cutting? Go closer to 10x.
• Maintaining? Around 14-16x.
• Bulking? Push it to 18-21x.
  For example, I weigh 195 lbs. If I want to maintain, I’ll eat around 2,700–3,000 calories/day.
• Protein: Always 1 gram per pound of bodyweight.
  So for me, that’s 180 grams of protein/day. Sometimes I go over it. Don’t stress if you do.
• Fats & Carbs: Here’s where it gets personal. I eat more fat than carbs because it helps me stay focused and avoid brain fog. You can tweak this based on how you feel. If you’re sluggish, try increasing fats. If your workouts feel flat, bump up the carbs.

2. What I Eat Every Day (Simple, Repeatable, High-Quality)

I don’t chase variety. I chase results. My meals are clean, consistent, and easy to prep.

Meal 1 (12–1 PM)

• 1 lb of 75% lean ground beef
• 2 eggs cooked in beef tallow
• A few dates for some quick carbs, micronutrients, and to spike my insulin.

Meal 2 (5–6 PM)

• Option 1 (Bulking or maintaining):
• Another pound of beef
• Potatoes cooked in beef tallow
• Option 2 (Cutting):

• • Raw honey
  • Frozen berries
  • A scoop of Daily Dose Collagen (for skin, joints, and gut health)
  • Greek yogurt

This keeps my body fueled, my mind sharp, and my recovery on point.

3. The Supplements I Use

Supplements should fill in the gaps, not replace whole foods. I keep it minimal, powerful, and affordable!

Daily Dose Collagen Peptides

Supports:

• Stronger hair, nails, skin
• Joint health
• Gut lining repair

I mix this into my yogurt bowl or drink it straight with coffee.

Energy + Recovery

Perfect for mornings or pre-workout.
It gives me:

• Clean natural energy
• Better focus
• Faster recovery without crashing later

4. The Cost? Under $300/Month

Eating like this doesn’t break the bank.
Here’s the breakdown:

• Ground beef: $34.99 x 30-40 lbs = ~$104.97-$139.96  (I buy in bulk and freeze it, so it's cheaper)
• Eggs, potatoes, yogurt, dates, etc.: ~$100/month
• Daily Dose Collagen + Energy & Recovery = ~$80/month
• Total: Under $300 (especially when I cut and swap in yogurt more often or I cut out potatoes and rice)

5. Why I Intermittent Fast Every Day

I wake up at 5 AM and don’t eat until 12 or 1 PM.
Why? Because I’m crazy productive when I fast. No sluggish digestion, no distractions—just deep work, focus, and results.

During this window, I do my hardest work: content creation, business planning, strategy. Fasting sharpens my edge.

6. Meal Timing = Simplicity + Consistency

• 5:00 AM — Wake up, hydrate, and start grinding
• 12:00–1:00 PM — First meal (same every day)
• 5:00–6:00 PM — Second meal
• 8:00 PM — Wind down, sleep by 9:30 PM

Simple. Repeatable. Results-driven.

If you’re serious about taking control of your health, energy, and physique — without obsessing over calorie trackers — this lifestyle is your blueprint.

Ready to transform your health?

Check out my go-to essentials here:
Daily Dose Nutrients Essentials

• Collagen Peptides
• Energy + Recovery