Start moving forward in small steps
Set short, medium and long term goals. For example, you might start eating more fruits and vegetables in the next month, reduce your intake of fatty foods within six months, and maintain a healthy weight within a year.
Monitor your progress and make adjustments to your eating plan as needed. For example, if you are not getting enough protein, you can add more eggs, meat, legumes to your diet.
I always track changes in my form in conjunction with nutritional changes. In my 18 years in the sport, I have thoroughly studied my body through trial and error. I gave up meat for eight months and realized it wasn’t for me. I brought protein to 3.5-4 g per 1 kg of body weight and began to feel worse – I realized that 2 g was enough for me.
But this is for me – a man 190 cm tall and weighing 100 kg. For each person these figures will be different, the main thing is to find the norm of nutrients and stick to it on a regular basis.