Meals
The weekly cycle
Daily clock
- 7:15aWake, hydrate (water + electrolytes)
- 8:15aPre-fuel (banana + coffee) on training days
- 8:30aWorkout
- 9:45aBreakfast — biggest carb + protein hit
- 1:00pLunch, before the 2-4p job block
- 4:30pSnack
- 7:45pDinner
- 9:30pPre-bed slow protein
Carb cycle, no math
Wed + Sun (Restore / Connect): halve the starch (oats, rice, sweet potato), skip the pre-workout banana, double the green veg. Keep every protein the same. That is the whole recovery-day adjustment.
Guardrails
Red meat 1-2x/week max, cook with olive oil not butter (LDL is your watch item). Minimal alcohol. Water + electrolytes on Heat (Thu) and Adventure (Sat) days.
Harris Teeter list
Log bodyweight
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Latest
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Change since start
Log your weight to see the trend