Nutrition & Meal Plans

Science-backed nutrition strategies to fuel your fitness goals

Muscle Gain

Lean Bulk Meal Plan

Eat in a slight surplus to build muscle while minimizing fat gain. Includes sample meals and macro tracking.

2,800-3,200 Cal High Protein
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Fat Loss

Cutting Meal Plan

Lose fat while preserving muscle. Strategic calorie deficit with high protein intake.

1,800-2,200 Cal High Protein
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Maintenance

Maintenance Nutrition

Eat at maintenance calories while building performance and staying healthy.

2,400-2,800 Cal Balanced Macros
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Nutrition Fundamentals

Protein

Build and repair muscle tissue. Aim for 0.8-1g per pound of body weight daily.

Carbs

Fuel your workouts and support recovery. Adjust based on training intensity.

Fats

Essential for hormone production. Aim for 0.3-0.4g per pound of body weight.

Hydration

Drink 3+ liters of water daily. More on training days.