Fuel

Nutrition

Periodized nutrition — carbs scale with training

The 4-Slot Framework

Meal Plans by Day Type

1

Pre-Workout Breakfast

540 kcal

  • ●2 whole eggs + 4 whites
  • ●1 cup oats with banana
  • ●black coffee
P 36gC 68gF 12gEat 60–90 min before lifting
2

Post-Workout Lunch

680 kcal

  • ●8 oz chicken breast
  • ●1.5 cups white rice
  • ●steamed broccoli
  • ●hot sauce
P 62gC 78gF 8gWithin 45 min after workout
3

Afternoon Meal

440 kcal

  • ●1.5 cups cottage cheese (2%)
  • ●1 apple
  • ●handful almonds (20g)
P 36gC 32gF 16g
4

Dinner

540 kcal

  • ●6 oz lean ground beef (93%)
  • ●½ cup quinoa
  • ●roasted zucchini + peppers
P 46gC 42gF 18g

Daily Total

2200 kcal

180g

Protein

220g

Carbs

54g

Fat

Target for Combo Day

2200 kcal·160–175g protein·200–220g carbs

Protein Anchor Foods

Source

Portion

Prot

Cal

Chicken Breast

6 oz cooked

52g

280

Ground Beef 93%

6 oz cooked

46g

300

Salmon

6 oz cooked

40g

350

Greek Yogurt 0%

1.5 cups

32g

210

Cottage Cheese 2%

1.5 cups

36g

280

Eggs (whole)

4 large

28g

280

Egg Whites

8 whites

28g

120

Turkey Breast

6 oz cooked

50g

270

Post-Workout Fruits

High-GI fruits spike insulin post-training to shuttle glucose into muscle cells. Best within 30 min of finishing a workout.

🍌Banana
1 medium27g carbs
🍍Pineapple chunks
1 cup22g carbs
🍉Watermelon
2 cups23g carbs
🍇Grapes
1 cup28g carbs
🥭Mango
¾ cup22g carbs

Anti-Boredom Rules

1

Rotate protein weekly, not daily

Week 1: chicken + eggs. Week 2: salmon + turkey. Same protein every day is the fastest route to quitting.

2

Use sauces and spices freely

Hot sauce, mustard, herbs, lemon juice — zero macros, infinite variety. The structure doesn't need to change, just the seasoning.

3

Master 2–3 anchor meals

Know 2–3 meals per slot you can make in 10 minutes without thinking. Defaults for when you're tired or busy.