Total Calories
2,675
kcal/day
Protein
220
grams
Carbohydrates
248
grams
Fat
89
grams
Today's Focus
Based on your integrated calendar for Phase 2, here's the plan. Click on the Training or Conditioning tabs for full details.
Monday: Strength Workout A + Optional 15 min LISS on Rower.
Nutrition Hub
Fuel your performance. Use the meal builder to plan your day and hit your targets.
Macronutrient Split
This chart visualizes the percentage of your total calories coming from each macronutrient, based on your target grams.
Interactive Meal Builder
Current Meal Totals
Cals: 0
Protein: 0g
Carbs: 0g
Fat: 0g
Sample Daily Meal Plan
- Breakfast: 4 Whole Eggs, 200g Cooked White Rice
- Lunch: 250g Cooked 80/20 Ground Beef, 300g Cooked White Rice
- Post-Workout: 2 Scoops Whey, 1 cup Milk, 1 cup Frozen Banana
- Dinner: 200g Cooked Chicken Thighs, 200g Cooked White Rice
Total: ~2730 kcal, 218g P, 255g C, 89g F
Garage Gym Protocol
This is where strength is built. Select your current phase and workout day to see the plan.
Conditioning Engine
Build your endurance and accelerate fat loss with targeted cardio on your Rower and Echo Bike.
Strategy & Progress
Review the core principles of your plan and track your long-term progress.
The Two Pillars of Success
1. Consistent Caloric Deficit
The fundamental law: to lose body fat, energy expenditure must exceed energy intake. Your nutritional plan is built on this principle.
2. Progressive Overload
To build muscle and strength, the stress on your body must gradually increase. Your training plan ensures you get stronger each week.
The Marathon Mindset
Consistency beats intensity. Focus on executing every planned workout and hitting your nutritional targets. The initial weeks might feel "easy" - this is by design to build a solid foundation and prevent burnout. Trust the process.
Progress Tracker
Log your weight weekly to visualize your journey. Remember to take a weekly average for the most accurate trend.