NUTRITION, FUEL & BODY COMPOSITION

Module description
Learn how to fuel your training and body composition goals with a simple, flexible nutrition framework that supports consistency, recovery, and real life.

Why nutrition needs structure

Training creates the stimulus.
Nutrition determines the outcome.

Most nutrition problems are not caused by lack of knowledge. They come from overcomplication, emotional reactions, or trying to force control when life is already demanding.

This module exists to remove chaos.

Not through rigid rules.
Not through restriction.
But through a clear decision framework you can run consistently.

This is not a diet.
It is a way of fuelling your current objective without losing control.

The question this module answers

What is the simplest effective way to fuel my current goal, and what can I safely ignore?

If nutrition feels complicated, something unnecessary has been added.

Start with your current objective

Your nutrition should reflect what you are trying to achieve right now, not everything at once.

There are three valid objectives.

Fat loss
Reduce body fat and tighten the waist through a small, sustainable calorie deficit.

Lean muscle gain
Add muscle while limiting unnecessary fat gain through a controlled surplus.

Recomposition
Lose fat and gain muscle by eating around maintenance and prioritising training quality.

You are not trying to win nutrition.
You are trying to support training and recovery.

Step one: establish maintenance calories

Use a simple anchor to start.

Bodyweight in kilograms multiplied by 14, then multiplied by 2.

For example:
80 kg x 14 = 1120
1120 x 2 = roughly 2240 calories per day

This is an estimate, not a permanent target.

It works because it:

• accounts for training and daily movement

• is easy to adjust later

• reduces early overthinking

Step two: adjust calories by objective

Once maintenance is set, adjust conservatively.

For fat loss:
Maintenance minus 300 to 400 calories

For lean muscle gain:
Maintenance plus 200 to 300 calories

For recomposition:
Eat at maintenance

Run this unchanged for 10 to 14 days before reviewing.
Early changes are almost always noise.

Step three: macro priorities, not perfection

You do not need perfect tracking.
You need consistent intake.

Protein
Aim for roughly 1.6 to 2.2 grams per kilogram of bodyweight.
Use the higher end during fat loss and the lower end during lean gain.

Protein supports muscle retention, recovery, and appetite control.

Fats
Roughly 20 to 30 percent of total calories.
This supports hormones, joints, and satiety.

Carbohydrates
Fill the remaining calories.
Carbs fuel training performance, recovery, and mood.

Step four: daily structure to reduce decision fatigue

Use a repeatable daily structure.

For example:

• an early meal with protein and fats

• a balanced meal with protein, carbs, and vegetables

• a lighter pre training meal if needed

• a protein and carb focused evening meal

This is a template, not a rule.

Structure removes chaos.
Chaos kills consistency.

Step five: weekends and real life

Most progress is lost here, not Monday to Friday.

Use these principles:

• do not starve all day to save calories

• prioritise protein earlier in the day

• reduce fats if drinking alcohol

• hydrate consistently

• think in weekly averages, not daily perfection

Flexibility works when it is planned, not accidental.

If alcohol repeatedly disrupts recovery or consistency, address it directly rather than compensating around it.

Step six: when and how to adjust

Adjust nutrition only when signals persist.

Review after 10 to 14 days.

For fat loss:

• waist unchanged, reduce calories slightly

For lean gain:

• weight stagnant, increase calories slightly

For recomposition:

• waist rising, reduce calories slightly

• strength stalling, increase calories slightly

Make one small change, then wait.

Reversing out of fat loss

After longer fat loss phases, calories should be brought back up deliberately.

Increase intake gradually.
Hold for a short period.
Reassess.

This protects leanness and prevents rebound behaviour.

What to ignore

Ignore:

• clean versus dirty food labels

• daily scale fluctuations

• perfect macro ratios

• extreme restriction

Nutrition works best when it is boring, repeatable, and controlled.

When to return to this module

Return here when:

• body composition stops responding

• energy drops without clear reason

• training performance changes

• life circumstances alter your capacity

Nutrition should adapt to reality, not force it.

What comes next

Fuel is only effective if recovery allows adaptation.

The next module focuses on sleep, recovery, and daily stabilisation so the work you put in actually leads to results.

Proceed to Module 5: Recovery, Sleep & Adaptation.