I have never counted calories or tracked macros or anything even remotely close to doing so. Over time, I’ve gotten kind of strong (I think) just eating whatever I wanted whenever I was hungry. I feel like whatever that ended up being was definitely not what one would recommend in terms of maximum performance nutrition-wise. What I mean is that I’m sure whatever I eat is definitely south of 1gram of protein per pound of bw. I’m actually shocked it’s even enough calorically to maintain my bw as I only eat 2-4 meals per day. I’m 255lbs about 20% bf and I press 230, deadlift 500, squat 405 and bench 335. These numbers aren’t totally awesome considering I weigh 255 but I’m 6 foot 2 and don’t look fat (at least not with a shirt on). If I was 185 they’d be pretty decent. Anyway, the majority of my food sources are not great. A lot of carbs, lots of fast food, I go out drinking with friends a few times a month (I’m 25). Generally, I never wanted to have to be the guy who prepares meals, counts calories or macros. I just felt like that was too much and took away too much of one’s time and life to do so. However, as of recent, and as I’m getting older, I’m realizing eating McDonalds or pizza and ice cream multiple times per week with only a few healthy meals thrown in is starting to get to me. I’m feeling achy in my elbow and knee, I have a slight puffiness to my face, and I feel like I could be stronger than I am. At this point, I think cleaning up my diet a tad at the very least would be beneficial. But, how much of this nutritional advice is mostly for either weight gain or weight loss and how much does it actually affect strength and performance in the gym? In other words, is it in my best interest to dial in my diet to get the most out of my training? And if so, what does that look like? Do I really have to be a meal prep guy? Do I have to meticulously track my food 7 days per week? Or is there some sort of middle ground here.
But, how much of this nutritional advice is mostly for either weight gain or weight loss and how much does it actually affect strength and performance in the gym?
I think programming is much more important for performance than nutrition outside of large deficiencies. That said, you probably could’ve gotten to your numbers at 220-225lbs with <20% body fat and I’m guessing your body fat is closer to 30% than 20% . Your current FFMI with your reported stats is 26.25 and I’d expect a person with that much LBM to be a bit stronger. This isn’t a dig, but rather a counter argument to your initial comments about your progress and experience here.
In other words, is it in my best interest to dial in my diet to get the most out of my training?
Yes-both health and performance wise.
And if so, what does that look like? Do I really have to be a meal prep guy? Do I have to meticulously track my food 7 days per week? Or is there some sort of middle ground here.
Depends how you respond to whatever intervention you decide to try initially. I can’t predict what that will be based on this forum post, but I think that tracking and meal prep can be very effective for folks who have not done so before.
I think you’re right. For now what I may do just in terms of something being better then nothing is to try and hit 250 grams of protein daily and try and try to clean my diet up a bit and take it from there. Do you think that’s a decent step in the right direction? You’re right I should be a lot stronger than I am so I may be closer to 30%. I just don’t look “fat” so I never would’ve thought I’d be that. The only thing I ever did was that neck and waist measurement for bf and then the gym had this thing where you put your age, height and weight into this machine and then grip it for 20 seconds and it’s supposed to tell you your body fat (not that I think it’s very reliable) but it told me I was 20% too that’s why I figured that.