I know most of you hate calorie tracking. Logging every bite feels like a second job, meal prep Sundays are depressing, and half the online calculators spit out numbers that make no sense if you’re carrying extra fat or have a stockier build.

So I made something different: a no-BS guide that starts with your ideal body weight in pounds (not current weight), adjusts for small/medium/large frame (wrist measurement), and gives you realistic calorie  and macro targets for:

•  Maintenance (stay where you’re at, build habits)

•  Lean bulk (slow muscle gain, minimal fat)

•  Cut (steady fat loss without tanking strength)

No apps required, no obsessive tracking forever—just a clear starting point, a quick reference table, and a 7-day flexible meal template you can rotate without hating your life.

It’s built for real people who train hard but don’t want nutrition to feel like another full-time job.

Check it out here:

https://substack.com/@maxryder867/note/p-190297877?r=vs99v&utm\_medium=ios&utm\_source=notes-share-action

Quick preview from the article:

•  Uses pounds-first equations so you don’t have to convert anything

•  Frame size adjustment

•  Protein \~0.8–1.0 g/lb ideal weight

•  Simple starter meals

What’s your biggest nutrition pain point right now?

•  Figuring out calories?

•  Hitting protein without eating 10 chicken breasts a day?

•  Meal prep burnout?

•  Or just “I don’t even know where to start”?

Drop it below—I’ll give you the straight fix based on what actually works.

Max Ryder

r/BustedFitness

Tired of guessing calories and macros? Here’s a dead-simple guide using your ideal body weight (in pounds)