NUTRITION Program

Created for: Astrid Bavaresco
Date: June 2026

NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach
The goal is to reach 130g protein per day, in which ever way you choose to split that up.
As we go, we’ll see where we need to pivot in upping your protein.

Goal: 1500–2000 kcal/day (depending on day)

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Calorie Targets:

Lower Body Days (2x/week):

1800–2000 kcal

Upper Body Days (2–3x/week):

1700–1900 kcal

Rest Day (1–2x/week):

1500–1600 kcal

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Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

130g minimum DAILY as discussed

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Lower Body Days (High Carb – Growth Focus)

  • Protein: 130g

  • Carbs: 150–180g

  • Fats: 50–60g

  • Calories: ~2000+

Keep in mind: Pre + post workout carbs matter most

Don’t fear carbs at night here

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Upper Body Days (Moderate Carb)

  • Protein: 130g

  • Carbs: –130-150g

  • Fats: 50–60g

  • Calories: ~1700–1900

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Rest Days (Lower Carb)

  • Protein: 130g

  • Carbs: 110–130g

  • Fats: 70–80g

  • Calories: ~1500–1700

protein examples

  • eggs

  • chicken (breast preferably)

  • turkey (lean)

  • steak (lean cuts)

  • white fish

  • salmon

  • tuna

carb examples

  • rice (wild rice is best option but can be white)

  • sweet potato

  • fruits (bananas, berries, oranges, etc.)

  • oatmeal

  • quinoa

  • bread (Ezekiel bread or sourdough)

  • honey

fats examples

  • avocado

  • cottage cheese (low fat)

  • yogurt (low fat)

  • walnuts, cashews, nuts etc.

  • oils

Additional Nutrition Notes

  • PRIORITIZE PROTEIN!!!!

  • Try to cut out/minimize sugar, flour, alcohol, preservatives as these are not helping us toward our goal. Later on you can add in moderation

  • Cook with avocado oil or olive

  • Shoot for 1 gallon water per day

  • 8 hrs of sleep daily

  • Cardio 2-3x per week in addition to strength training

  • Protein powder recommendations: Momentous or Equip are my go to.

created & developed by

andrea@dbcfitness.com

(786) 768-4128‬