NUTRITION

Fasted: warm water with a lemon first thing in the morning on an empty stomach
The goal is to reach 140g 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: 1600–2000 kcal/day (depending on day)

• Training days: higher carbs

• Rest/light days: around maintenance or slight drop

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Calorie Targets:

Lower Body Days:

1850–2,000 kcal

Upper Body/running Days:

1700–1850 kcal

Rest Days:

1600–1700 kcal

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Macro Breakdown

Keep protein consistent, cycle carbs.

Protein (non-negotiable)

140g minimum DAILY as discussed

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Lower Body Days (High Carb)

• Protein: 140g

• Carbs: 170–180g

• 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: 140g

• Carbs: 160–170g

• Fats: 50-60g

• Calories: ~1800

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Rest Days (Lower Carb)

• Protein: 140g

• Carbs: 140–160g

• Fats: 70–80g

• Calories: ~1600