Nutrition

Block 1: Strength + Conditioning

Conditioning Phase Targets

🔥

Calories

1,600 – 1,650

💪

Protein

180 – 190g

🌾

Carbs

120 – 135g

🥑

Fat

40 – 45g

🚰

Water

1.0 – 1.5 GAL

3 MEALS PER DAY

Sodium

Normal & consistent

Weekly Weight Loss

0.75 – 1.25% body weight / week

Daily Supplements

Iron + Vitamin Cas directed · Morning — non-negotiable, away from coffee

Vitamin D35,000 IU · Morning with breakfast

Fish Oil3g · With any meal

Creatine Monohydrate5g · Pre-workout

Whey Protein1 scoop · Post-workout

Glutamine5g · Post-workout

Magnesium Glycinate400mg · Before bed — non-negotiable

Week 4 Grocery List0/11 checked

Based on your meal plan for this week. Quantities are estimates.

🧴 Supplements / Pantry

🍗 Proteins

🥦 Produce

🌾 Grains & Starches

🫙 Fats & Condiments