Body recomposition requires balance.
Too little food?
→ You lose muscle.
Too much food?
→ Fat loss slows.
This week is about controlled fuel — not restriction.
Protein Still Leads Every Meal
Protein is the driver of muscle retention and growth.
Aim for:
25–40g per meal
3–4 meals per day
Even distribution (not all at dinner)
Examples:
Greek yogurt + eggs breakfast
Chicken or salmon lunch
Lean beef or tofu dinner
Protein smoothie post-workout
Protein tells your body:
“Keep the muscle.”
Use Carbs Around Workouts
Carbs support:
Performance
Recovery
Muscle fullness
Strength output
Training days:
Include carbs pre- or post-workout Don’t skip them on heavy lower-body days
Rest days: Slightly reduce portions if appetite is lower
Carbs are not the enemy.
They are a tool for recomposition.
Eat Enough to Support Training
Signs you are under-eating:
Flat muscles
Low energy in lifts
Cravings at night
Poor sleep
Irritability
If performance drops, we look at fuel — not restriction.
Muscle is metabolically active.
We don’t want to compromise it.
Tighten Structure, Not Calories
If progress feels slow:
Do NOT slash food.
Instead:
Tighten meal timing
Increase protein consistency
Reduce grazing
Improve sleep
Structure > starvation.