At 44 years old, balancing being a dad, husband, and business owner while still finding time to hit the trails a few times a week and lift 2-3 days isn’t easy. I don’t have time to mess around with nutrition that leaves me dragging through my day or struggling to recover. I need a plan that fuels performance, maintains muscle, and keeps me feeling strong—without extra stress.
Here’s how I’m programming my nutrition using the PN nutrition “hand method” to stay lean, energized, and strong:
Daily macros for performance & recovery
- Protein: 185g (8 palms per day – lean meats, eggs, Greek yogurt)
- Carbs: 400-425g (12-14 cupped hands – oats, rice, potatoes, fruit)
- Fats: 80-90g (6-7 thumbs – avocado, butter, olive oil)
- Veggies: 6-8 fists (greens, peppers, veggies)
Keeping it simple with the PN method
I don’t track every gram, but I follow hand-sized portions to stay consistent:
- Pre-run: 1 palm protein + 2 cupped hands carbs + 1 thumb fat
- Post-run: 2 palms protein + 3 cupped hands carbs + 1 thumb fat
- Lunch: 2 palms protein + 3 cupped hands carbs + 2 thumbs fat
- Pre-strength: 1 palm protein + 2 cupped hands carbs + 1 thumb fat
- Dinner: 2 palms protein + 3 cupped hands carbs + 2 thumbs fat
It’s not about perfection—it’s about sustainability. I need to perform well, recover fast, and have the energy to show up for my family and business without overcomplicating things.
If you’re in the same boat—balancing work, life, and training—but want to dial in your nutrition, have a look at our 90-Day Performance Nutrition Program to help simplify the process so you’re never guessing what to eat or how to fuel properly.
