What I eat, when, and why — tracked against training load and the long game, not the next 6-pack.
Most online nutrition advice assumes a US Trader Joe's pantry. In Auckland, half those ingredients are either three times the price, seasonal-only, or labelled differently. This is the working list of substitutions I made over twelve months to stop fighting the supermarket and start eating well within it.
The number is easy to quote and hard to hit without thinking. For an 80kg body that is 144g of protein per day, every day, including the days when I just want toast. Here is what a Tuesday on-court looks like when I actually count it — and the three meal patterns I rotate to make it boring enough to be sustainable.
I tracked every calorie for eighteen months and learned exactly one useful thing: that I under-ate protein on rest days and over-ate carbs the night before a hitting session. Once I knew that, the spreadsheet was friction. Now I track three things and ignore the rest.