🎚️ The Philosophy
Don't worship the scales. Worship the mirror and the barbell. Muscle is denser than fat, so the scale might not change, but your physique will.
1. Your Stats
Recomposition / Holding Steady
Daily Fuel Target
--
KCAL
Maintenance Calories
🍗
MUSCLE
--g
1.7g - 2.2g per KG
🥑
HORMONES
--g
0.7g - 1.2g per KG
🍞
FUEL
--g
Fills the rest
💊 The Supplement Tier List
👑 The Only Must-Have
Essential
Creatine Monohydrate
Cheap. Works. Not steroids. 5g every day, forever.
⚪
😐 Nice to Have (If Needed)
Optional
🍗
Protein Powder
Pure convenience. Easier than cooking chicken post-work.
⚡
Electrolytes
Only if you sweat a lot. Salt + Water does the trick too.
💊
Vitamins D3
Take a blood test first. Don't guess. Adjust diet first.
Approved Food Sources
🥩 Meat
🐟 Fish
🥚 Eggs
🥦 Veg
🍓 Fruit
🍚 Rice
🥔 Potato
🥜 Nuts
🥥 Healthy Fats
🥛 Dairy
🍵 Tea/Water
"If you eat junk food but hit calories, you'll hit weight targets... but you'll run like a car with sunflower oil."