Determine your goal | The High Rep Society

Weight

MaintenanceBurn Fat

If your goal is weight maintenance and improving body composition, portion control and balanced meals are key. Planning ahead or tracking your intake helps ensure you’re getting the right balance of nutrients to maintain weight, support muscle, and reduce body fat.

Aim to eat close to your calorie maintenance level, adjusting slightly based on how your body responds to training and lifestyle. Prioritise nutrient-dense foods to recover well and build lean muscle effectively.

Follow these principles to stay on track:

Fill half your plate with vegetables: High in fibre and nutrients, they support fullness and overall health.
Include a lean protein: Protein keeps you satisfied and aids muscle repair. Aim for a palm-sized portion.
Choose high-quality carbs: Opt for whole grains, sweet potatoes, and legumes for steady energy and performance. A portion about the size of your fist is a good guide.
Use healthy fats in moderation: Include sources like avocado, olive oil, nuts, and seeds. Stick to small portions to support hormone balance without excess calories.

Consistency with these habits, alongside regular strength training, will help you maintain weight while gradually improving body composition.

Determine your Goals

Everyone’s goals are different, which is why your nutrition plan should match your lifestyle and what you want to achieve. Whether you’re aiming to lose weight, maintain and improve your body composition or building muscle, I've created simple, structured guides to keep you on track.

Weight Loss: Learn how to manage portion sizes and create a healthy calorie deficit without losing energy.

Weight Maintenance & Body Composition: Discover how to balance your meals to maintain weight while building lean muscle and reducing body fat.

Weight Gain & Muscle Building: Fuel your body with the right surplus to grow muscle, recover stronger and perform at your best.

Each category gives you clear principles, portion guidance and practical tips to help you eat with confidence and consistency.

Weight Gain

Build Muscle

If your goal is weight gain and muscle growth, you’ll need to eat in a calorie surplus while focusing on nutrient-rich foods that support recovery and performance. Planning meals or tracking intake helps ensure you’re eating enough to build muscle without adding unnecessary fat.

Start with a calorie surplus of 300–500 calories above maintenance, then adjust as your body adapts. Focus on eating enough protein, complex carbs, and healthy fats to fuel workouts and maximize growth.

Follow these principles to stay on track:

Include plenty of vegetables, but prioritise calorie-dense options: Vegetables are essential, but varieties like peas, olives, and artichokes can help increase calories without making you overly full.
Eat sufficient protein: Aim for 0.8–1.5g of lean protein per pound of bodyweight. If eating 4–5 meals, include a portion slightly larger than your palm at each.
Focus on complex carbs: Whole grains, oats, quinoa, and rice provide the energy your body needs. A fist-sized portion per meal (or more if required) is a good guide.
Use healthy fats to boost calories: Add calorie-dense fats such as nuts, seeds, avocado, and olive oil. Don’t hesitate to include a little extra to hit your calorie target.

Combined with progressive strength training, this approach will support lean muscle gain and minimize excess fat storage.

Weight

Loss

Drop Lbs

If your goal is weight loss, portion control is key to maintaining a healthy calorie deficit. Planning meals in advance or tracking your intake can help you stay consistent and avoid overeating.

When creating a deficit, avoid cutting calories too drastically, this can slow your progress and affect your energy. A good starting point is around 300 calories below your maintenance level, then adjust based on how your body responds.

Follow these simple principles to stay on track:

Fill half your plate with vegetables: Low in calories but high in fibre, they keep you feeling full.
Include a lean protein source: Protein supports muscle and helps you stay satisfied. Aim for a portion about the size of your palm.
Limit calorie-dense extras: Use small amounts of fats, oils, and condiments, and be mindful of portion sizes for foods like nuts and grains.

These small adjustments, done consistently, will help you reach your goals while still feeling energized and nourished.”