FOUNDATION
If the foundation is weak, performance collapses.
Protein target daily (consistent, not perfect)
34L water/day (more if you sweat heavily)
Whole foods first. Supplements second.
Track intake for 14 days to learn your baseline
MEAL STRUCTURE
Remove decision fatigue. Build a repeatable system.
24 repeatable meals you can execute daily
Carbs around training. Protein every meal.
Prep 23 times/week. Containers ready.
If you cant repeat it, its not a system.
PERFORMANCE RULES
Simple rules. Non-negotiable execution.
Pre-training: carbs + sodium + water
Post-training: protein + carbs within 2 hours
Sleep + nutrition the real recovery stack
Alcohol reduces output. Choose accordingly.
NOTE
This is educational content. If you have a medical condition or dietary needs, consult a qualified professional.