Before you worry about supplements, hit your protein.

Step 1

Start around 0.8 grams of protein per pound of bodyweight per day. If you carry a lot of body fat, use goal bodyweight as the target.

Step 2

Anchor each meal with protein first: meat, eggs, Greek yogurt, cottage cheese, fish, or whey when the day gets tight.

Step 3

Use three or four protein hits per day instead of trying to rescue the number at night.

Step 4

Track it for two weeks. After that, you will know the portions by eye and the whole diet gets less chaotic.