Guidance, not a prescription · demo numbers
Enough food to recover from
the work.
I am not a dietitian and this is not a meal plan. It is a protein floor, a calorie range, and the two rules that decide almost everything else.
165 g
protein floor
0.8 g per pound of goal bodyweight
2,350
calories, training days
a 300 kcal deficit against maintenance
2,050
calories, rest days
same protein, fewer carbs
01
Hit the protein floor every day, including rest days. It is the only number that changes what happens to the muscle you are training.
02
Eat more on the days you train. Not dramatically — a couple of hundred calories, mostly carbohydrate, mostly before and after the session.
Where this stops.
If you have a medical condition, a history of disordered eating, or you are pregnant, these numbers are not for you and I am not the right person to write them. See a registered dietitian.
2,350
calories, training days
a 300 kcal deficit against maintenance