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.
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)

For lower body growth:

• Training days (especially lower body): slight surplus

• Rest/light days: around maintenance or slight drop

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Calorie Targets:

Lower Body Days (2x/week):

2,250–2,400 kcal

Upper Body Days (2–3x/week):

2,100–2,250 kcal

Rest Day (1–2x/week):

1,900–2,050 kcal

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Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

150g minimum DAILY as discussed

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Lower Body Days (High Carb – Growth Focus)

• Protein: 140g-150g

• Carbs: 260–300g

• Fats: 60–70g

• Calories: ~2,300+

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: 140g

• Carbs: 200–230g

• Fats: 65–75g

• Calories: ~2,100–2,200

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Rest Days (Lower Carb)

• Protein: 140g

• Carbs: 140–170g

• Fats: 70–80g

• Calories: ~1,950–2,050