This episode breaks down a practical, evidence‑based approach to eating for body composition and performance. Marty Gallagher, Jim Steel, and J.P. Brice outline how to set a sustainable calorie deficit, prioritize daily protein, and time carbs and fats around training to keep strength while dropping bodyweight. We cover common diet pitfalls—over-restriction, weekend rebounds, hidden liquid calories—and show how to pair nutrition with purposeful conditioning and progressive resistance training. Whether you’re returning to training or tightening up for competition, you’ll get a step‑by‑step framework you can apply immediately. Full episode list and resources are here: https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
ABOUT THIS EPISODE
A clear, no-nonsense discussion on diet planning for strength athletes and everyday trainees—how to create a calorie deficit that preserves muscle, supports hard training, and actually fits your life.
WHAT YOU’LL LEARN
How to set calories and protein targets that scale with bodyweight and training volume
Meal timing basics for lifters (pre/post-workout carbs, day-to-day consistency)
Cardio selection that aids fat loss without draining barbell performance
Simple audit tools to detect and fix diet pitfalls before they stall progress
KEY TOPICS
Building a sustainable deficit while keeping strength
Protein distribution across the day and after training
Choosing steady-state vs. intervals based on recovery
Planning, tracking, and adjusting without obsession
QUICK ANSWERS
Q: How much protein should I eat when cutting?
A: Aim for roughly 0.8–1.0 g per pound of goal bodyweight, spread over 3–5 meals to support recovery and preserve lean mass.
Q: What cardio works best for fat loss without killing my lifts?
A: Start with low‑impact steady work (bike, incline walk, row) 2–4 sessions per week, then layer short intervals once recovery and sleep are solid.
Q: How do I handle weekends and social meals?
A: Pre-plan protein and veggies first, budget carbs/fats, and keep portions consistent; one meal won’t derail progress, but unplanned days often do.
SHOP THE EPISODE
Cardio Equipment (treadmills, bikes, rowers)
https://www.ironcompany.com/cardio-equipment?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
Concept2 BikeErg – fan bike for efficient steady-state or intervals
https://www.ironcompany.com/concept2-bikeerg-ergometer-fan-bike?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
Spirit Fitness CT850 Commercial Treadmill
https://www.ironcompany.com/spirit-fitness-commercial-treadmill-ct850?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
PowerBlock Pro 50 Adjustable Dumbbells – maintain muscle during a cut
https://www.ironcompany.com/pro-50-adjustable-dumbbell-set-for-home-gyms-powerblock-504-00110-01?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
Detecto PT-2 Mechanical Portion Scale – dial in portions with ease
https://www.ironcompany.com/mechanical-dial-type-portion-scale-detecto-pt-2?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131
FULL EPISODE LIST & RESOURCES
https://www.ironcompany.com/podcast?utm_source=podcast&utm_medium=notes&utm_campaign=raw_ep131