Nutrition With Intent
Nutrition exists to support training output, recovery, and long-term adherence. It is not optimized for trends, suffering, or short-term optics.
Nutrition depends on your goal. Choose your focus below.
Cutting Phase
Cutting is executed with restraint. The objective is fat loss while maintaining strength, muscle mass, and training performance.
Macronutrient Structure
Default structure follows a 1 : 1 : 0.5 ratio of protein, carbohydrates, and fats.
- Protein prioritized to preserve lean mass
- Carbohydrates retained to support training output
- Fats moderated to control caloric intake
Caloric Intake
A conservative ~500 kcal daily deficit is used to drive fat loss without degrading recovery or performance.
Nutrient Timing
- Higher carbohydrate intake post-workout
- Higher fat intake later in the day for satiety
Maintenance Phase
Maintenance stabilizes body composition and restores recovery capacity. It is an intentional phase, not an absence of structure.
Caloric Target
- Calories set at estimated maintenance (TDEE)
- No forced deficit or surplus
Macronutrient Approach
- Protein remains high
- Carbohydrates increased relative to cutting
- Fats adjusted for satiety and preference
Purpose
This phase supports long-term progress by reducing fatigue, joint stress, and psychological burnout.
Bulking Phase
Bulking is controlled and performance-driven. Muscle gain is prioritized without unnecessary fat accumulation.
Caloric Surplus
- Small surplus of ~250–400 kcal
- Adjusted based on weekly bodyweight trends
Macronutrient Emphasis
- Carbohydrates prioritized to fuel training volume
- Protein sufficient but not excessive
- Fats moderated to control total calories
Execution Rule
If strength is not increasing, intake is insufficient. If fat gain accelerates, execution is sloppy.