Calorie & Macro Basics
How to calculate your training-day and rest-day calories. Protein targets: 0.7-1g per pound of bodyweight. Carb and fat splits based on training intensity and goals (muscle gain vs. fat loss vs. maintenance).
What to eat, when to eat it, and why it matters.
Skip the fad diets and supplement scams. This guide covers the nutritional fundamentals that actually affect your training performance and recovery. Calorie and macro frameworks, meal timing around workouts, hydration protocols, and simple meal ideas you can prep in bulk. No sponsored products, no miracle foods — just science you can use.
How to calculate your training-day and rest-day calories. Protein targets: 0.7-1g per pound of bodyweight. Carb and fat splits based on training intensity and goals (muscle gain vs. fat loss vs. maintenance).
Eat 2-3 hours before training: balanced meal with protein, complex carbs, moderate fat. Quick option 30-60 min out: simple carbs + small protein source. Fasted training considerations and when it makes sense.
The "anabolic window" is mostly myth — total daily intake matters more. That said, a protein-rich meal within 2 hours supports recovery. Carb replenishment for glycogen restoration after intense sessions.
5 simple meal templates you can rotate weekly. Each hits macro targets for a training day. Grocery list template included. Total prep time: under 2 hours for the week.
Performance apparel designed for the work you just read about.