Notes from the coach. No fads, no fluff.

Nutrition

Protein First: The Simplest Rule in My Program

If you take one thing from my nutrition coaching, take this: protein first, at every meal. Roughly 0.7 to 1 gram per pound of bodyweight a day — here's why it works, what it looks like in a real day, and the three mistakes I see most.

By Coach Brian McMillian · September 24, 2026 · 4 min read