NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach
The goal is to reach 150g protein per day in which ever way you choose to split that up; along with carb cycling.
As we go, we’ll see where we need to pivot in upping your protein.

Goal: 2,000–2,200 kcal/day (depending on day)

• Training days: slight surplus

• Rest/light days: around maintenance or slight drop

⸻

Calorie Targets:

Lower Body Days:

2,250–2,400 kcal

Upper Body/running Days:

2,100–2,250 kcal

Rest Days:

1,900–2,050 kcal

⸻

Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

150g minimum DAILY as discussed

⸻

Lower Body Days (High Carb – Growth Focus)

• Protein: 140g-150g

• Carbs: 260–290g

• Fats: 60–70g

• Calories: ~2,300+

Keep in mind: Pre + post workout carbs matter most

Don’t fear carbs at night here

⸻

Upper Body Days (Moderate Carb)

• Protein: 140g

• Carbs: 200–230g

• Fats: 65–75g

• Calories: ~2,100–2,200

⸻

Rest Days (Lower Carb)

• Protein: 140g

• Carbs: 140–170g

• Fats: 70–80g

• Calories: ~1,950–2,050