If you’ve ever struggled to balance clean eating, strength goals, and living like a normal human being, this method is for you.
No extreme cuts. No fake “clean bulks.” No overpriced shakes. Just real food, strategic supplementation, and zero nonsense—all rooted in the science of performance nutrition.
This is how I eat. It’s the foundation that fuels my strength, my recovery, and my discipline. I call it The Alex Method—and it works because it’s simple, structured, and sustainable.
High-Protein Simplicity: Support Muscle, Burn Fat, and Keep You Full
At the heart of my diet is protein—a lot of it. I average 170–180 grams of protein per day, sourced from clean, whole foods. This isn’t just to hit some arbitrary number—this is about preserving muscle during a cut, supporting recovery, and minimizing fat gain when maintaining.
Why so much protein? Because the science says so.
Studies show that 1.6–2.2 grams of protein per kilogram of body weight (approximately 0.73–1g per pound) is ideal for maximizing muscle protein synthesis in trained individuals. [Source: Morton et al., Br J Sports Med, 2018]
Research also confirms higher-protein diets increase satiety and resting energy expenditure, making fat loss easier to maintain. [Source: Paddon-Jones et al., Am J Clin Nutr, 2008]
My protein staples:
- Chicken tenderloin, chicken thighs and lean ground chicken
- Quality lean beef (steaks or ground)
- Eggs (usually 2–4 at a time)
- Protein bars and shakes (tracked, not relied on)
- Raw or cooked vegetables and fruits
- White rice, oats, and other whole grains
Every meal is designed to be clean, filling, and anabolic—fueling recovery while keeping me lean.
Evidence-Based Supplements That Actually Work
I only take what has real data behind it, and everything I use serves a metabolic, performance, or recovery purpose.
💥 Creatine Monohydrate
- Increases ATP availability for heavy lifts
- Supports muscle growth and endurance
- May improve brain performance under stress
[Source: Kreider et al., J Int Soc Sports Nutr, 2017]
💧 Electrolyte Blends
- Prevent cramps, support hydration
- Replace sodium, potassium, magnesium lost in sweat
- Essential for intense training, especially in a calorie deficit
☀️ Vitamin D3 & Multivitamins
- Enhances hormone regulation, immunity, mood
- Up to 40% of adults are deficient—especially athletes
[Source: Holick et al., N Engl J Med, 2007]
🧪 Hydrogen Water Tablets
- Reduce oxidative stress
- Improve cellular recovery and mitochondrial function
[Source: Ostojic et al., Med Gas Res, 2012]
These aren’t fluff—they’re tools in my arsenal, supporting performance and longevity without clutter.
The 90% Rule: Earned Flexibility, Not Restriction
My discipline gives me freedom.
I don’t follow a rigid meal plan. I eat whole, protein-rich food 90% of the time—and that 10% is mine to do what I want.
Want a slice of pizza? Have it.
Craving a small soda? Track it and move on.
Because I’m metabolically healthy and have a rock-solid base, I can afford indulgences without guilt. That’s what real lifestyle flexibility looks like—it’s not cheating when you’ve earned it.
This approach prevents binge cycles, builds long-term sustainability, and supports a better relationship with food.
Mindset-Driven, Not Motivation-Fueled
You won’t always be motivated. That’s why a diet built on science and structure (not hype or fads) is the only way to optimize your health and maintain the results.
I eat this way because it:
- Supports lean muscle growth and retention
- Stabilizes blood sugar and hunger throughout the day
- Gives me mental clarity and energy
- Keeps me in control of my physique without suffering
This is how I live—so that I’m stronger tomorrow than I was today.
No Alcohol, No PEDs, No Bullsh*t
Here’s what you won’t find in my routine:
- No alcohol
- No tobacco
- No PEDs (steroids, SARMs, TRT)
Why?
- Alcohol destroys recovery, blunts protein synthesis, and wrecks sleep.
[Source: Parr et al., PLoS One, 2014] - Tobacco reduces cardiovascular efficiency and increases inflammation.
- PEDs might offer fast gains, but long-term they destroy endocrine health and cardiovascular function.
- Drugs dull your mind and weaken discipline.
I want to know every rep, every gain, and every result is 100% mine.
This is a lifetime commitment, not a shortcut to a fake physique.
A Realistic Day of Eating on The Alex Method
Here’s what a normal day looks like for me:
Breakfast:
- 3–4 scrambled eggs
- 80g oats + 15g brown sugar + splash of milk
- Coffee
Lunch:
- 150–200g chicken tenderloin
- 150g white rice
- Sautéed peppers/onions
Snacks:
- Protein bar or shake
- Fruits, nuts, or granola bar
- Cheese or Greek yogurt
Dinner:
- Home cooked high-protein meats
- Whole grains and vegetables
- Additional protein or carbs to meet daily goals
Every meal is built to support performance and recovery.
Build Your Body and Discipline.
The Alex Method isn’t a diet—it’s a system.
It’s rooted in physiology, built around performance, and designed for people who want real results without compromising their values or lifestyle.
You don’t have to go on your fitness journey alone! Take advantage of a free 20 minute consultation with Alex. Get feedback on your current workout routine, diet, and fitness goals.
If you want to:
- Eat clean without being obsessive
- Build muscle while staying lean
- Cut fat without burning out
- Train hard and recover harder
- Live clean and feel sharp
Then this blueprint can work for you.
This is about how to live for the rest of your life—stronger, leaner, clearer, and in control.
