Fuel Systems

Nutrition & Recovery

Calibrated for default operator.

Linked Program

Metabolic Ignition Fuel Protocol

Fast-burning glucose around workout windows, prioritized protein for muscular repair.

Macro Split

40%

Protein

35%

Carbs

25%

Fats

3.5L–4.5L water daily + intra-workout electrolytes (Sodium, Potassium, Magnesium).

Core Fueling Flow

1Morning · Metabolic Primer
2Pre-Workout · Fast Glycogen
3Intra-Workout · Hydration
4Post-Workout · Anabolic Window

Daily Meal Blueprint

6 Fuel Blocks

Strategic Stack

Supplement Protocol

Creatine Monohydrate

5g daily · post-workout

Maximizes cellular ATP storage for explosive push/core drills.

L-Carnitine L-Tartrate

2g · pre-workout

Supports mitochondrial fat oxidation & reduces muscle soreness.

Omega-3 Fish Oil

2g · with lunch

Dampens systemic inflammation and promotes joint mobility.

Magnesium Glycinate

400mg · before sleep

Relaxes CNS and promotes deep REM sleep recovery.

Supply Run

One-Tap Grocery List

Compile every ingredient across the 6 fuel blocks and the supplement stack into a single checklist — 37 items.

Daily

2700 kcal

Protein190g (760 kcal)

Carbs260g (1040 kcal)

Fats80g (720 kcal)

Hydration

0 / 8 glasses

Tap to log intake

System