Calibrated for default operator.
Fast-burning glucose around workout windows, prioritized protein for muscular repair.
3.5L–4.5L water daily + intra-workout electrolytes (Sodium, Potassium, Magnesium).
Maximizes cellular ATP storage for explosive push/core drills.
Supports mitochondrial fat oxidation & reduces muscle soreness.
Dampens systemic inflammation and promotes joint mobility.
Relaxes CNS and promotes deep REM sleep recovery.
Compile every ingredient across the 6 fuel blocks and the supplement stack into a single checklist — 37 items.
Your macro targets are derived from age band and goal, then split across six meal blocks. The grid tracks hydration and reminders alongside them, because under-eating protein and under-drinking water are the two most common reasons progress stalls.
Protein is held high across every goal to protect lean mass, and rises further in the 40s–50s and 60+ bands where anabolic resistance increases. Carbohydrate flexes with training demand — it drops on a fat-loss plan and rises on hypertrophy and strength plans. Fat stays in a stable band to support hormone production.
Six smaller blocks make high protein targets easier to hit than three large meals. Place the largest carbohydrate block in the two hours before training and a protein-led block within ninety minutes after, which is the window covered in the recovery dashboard.
Power Shakes cover the gaps when you cannot cook, GeniusCook offers macro-filtered recipes with per-serving protein, carbohydrate and fat, and any plan or recipe list exports to a one-tap grocery PDF.
Each protocol is built from six blocks across the day rather than three rigid meals, which makes it far easier to fit around shift work, fasting windows and evening training. Every block lists its purpose, a worked example with quantities, and the macro split it contributes, so you can swap ingredients without losing the shape of the day.
Protein is anchored per block instead of being back-loaded into dinner, because spreading intake evenly supports recovery better than one large serving. Carbohydrate is concentrated around the session, and fat fills the remaining blocks to keep satiety steady between them.
Treat the listed foods as templates: any protein of similar weight, any starch of similar carbohydrate content and any vegetable can be substituted. The plan works because of its timing and totals, not because of specific ingredients, and a plan you enjoy eating is the only one you will still be following in six weeks.
If you are training in a deficit and hunger becomes disruptive, add volume rather than calories — more vegetables, more water, more fibrous carbohydrate — before you reduce the protein target, which should be the last thing to go.
The Power Shakes section carries blended recipes with full macro breakdowns for the moments when solid food is not practical, particularly the window straight after a session. Each recipe and each protocol exports to a one-tap grocery list PDF grouped by supermarket aisle, so a week of fuel is a single shop rather than a daily decision.