Nutrition

Fuel Your Performance

Training accounts for 40% of your results. Nutrition accounts for the other 60%. Master your diet and your results will compound exponentially.

The 6 Pillars Macro Targets Read Articles

Fundamentals

The 6 Pillars of Athlete Nutrition

Master these six principles and you will have a nutrition foundation stronger than 95% of gym-goers.

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Protein First

Target 0.7–1g per pound of bodyweight daily. Protein builds and repairs muscle, keeps you full, and has the highest thermic effect of any macronutrient.

0.7–1g / lb bodyweight

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Carb Timing

Prioritize carbohydrates around training — before and after. This maximizes glycogen replenishment and muscle protein synthesis when it matters most.

Pre & post-workout

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Healthy Fats

Fat supports hormone production, including testosterone and growth hormone. Include 0.3–0.5g per pound from sources like eggs, avocado, olive oil, and nuts.

0.3–0.5g / lb bodyweight

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Hydration

Even 2% dehydration reduces strength and endurance significantly. Drink at minimum bodyweight (lbs) / 2 in ounces daily. Add electrolytes during heavy training.

BW (lbs) ÷ 2 = oz/day

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Pre-Sleep Nutrition

Consuming 30–40g of slow-digesting casein protein (cottage cheese, Greek yogurt) before bed sustains muscle protein synthesis overnight.

30–40g casein protein

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Track & Adjust

Track calories and protein for at least 4 weeks to calibrate your intake. Adjust by 200 calories up or down based on weekly weight trends and performance.

Adjust every 2–4 weeks

Quick Reference

Macro Targets by Goal

These are starting points. Adjust based on weekly bodyweight trends and performance in the gym.

Goal	Protein	Carbs	Fat	Calories
Muscle Gain	0.8–1g/lb	1.5–2.5g/lb	0.3–0.5g/lb	TDEE + 200–400
Fat Loss	0.9–1.1g/lb	0.5–1.5g/lb	0.3–0.4g/lb	TDEE − 300–500
Maintain & Perform	0.7–0.9g/lb	1–2g/lb	0.3–0.5g/lb	TDEE