When to eat, how much, what — like a recipe for results. Follow this and the workouts handle themselves.
Daily Targets
Him — 285 lbs, fat loss
~2,200
calories/day
Protein: 200g Carbs: 170g Fat: 70g Water: 100+ oz Window: IF 12 PM – 8 PM
Her — 145 lbs, muscle gain (glutes/thighs/core)
~2,350
calories/day
Protein: 145g (1g/lb) Carbs: 300g Fat: 58g Water: 80+ oz with electrolytes (see hydration protocol below) Fiber: 25-30g/day (beans, oats, berries, veggies) Window: Regular meals, 3 + snacks + gains shake Cooking goal: Cook 4-5 meals/week, takeout max 3x
HYDRATION PROTOCOL
DIY Electrolyte Water — $5-8/month
Morning (7:30am): 16oz water + pinch salt + pinch NoSalt + 20 drops trace minerals + lemon All day: Carry 32oz bottle, refill 2-3x (80+ oz minimum) Pre-gym: 16oz electrolyte water 30 min before During gym: Sip every 10-15 min Post-gym: 16oz electrolyte water Nightstand: Water + electrolytes for night sweat replacement Batch recipe: 1 gallon water + 1 tsp salt + ½ tsp NoSalt + 160 drops ConcenTrace + juice of 2 lemons. Store in fridge. Skip Liquid IV (68% sugar, $1.50/stick). Skip Gatorade. DIY is better science, better value.
ANTI-INFLAMMATORY & GUT HEALTH
Fermented foods daily: Yogurt with breakfast, kimchi or sauerkraut with lunch/dinner Fiber target 25-30g: Beans, oats, berries, cooked veggies (she won't eat raw) Potassium-rich: Avocado, banana, sweet potato, beans, spinach (replacing what sweating loses) Omega-3: Salmon 2x/week, walnuts, flaxseed in oats/shakes Zinc-rich (copper IUD depletes zinc): Pumpkin seeds, beef, chickpeas, dark chocolate 85%+ Sage tea: 2-3 cups/day — brew a pitcher, keep in fridge. Reduces sweating 50% in studies.
SWEATING TRIGGERS TO AVOID
Spicy food, hot drinks, high-sugar meals, and alcohol all trigger worse sweating. Favor room temp or iced drinks. Protein + fat + fiber over simple carbs (reduces insulin spikes that activate sweat glands).
SUPPLEMENT TIMING
Morning with food: Vitamin D3+K2, Omega-3, Lion's Mane, B-Complex, Ashwagandha 300mg, Sage 300mg, Zinc 15-30mg ~10:30pm: Magnesium glycinate 400mg, L-Theanine 200mg, Ashwagandha 300mg, Tart Cherry Full details: Health Action Plan | Supplement Guide
Why these numbers? His calories = ~700-800 under TDEE (~3,000) for steady fat loss while preserving muscle. Research shows obese beginners can handle larger deficits without muscle loss. Going below 2,000 risks energy crashes and gym performance — 2,200 is the sweet spot. Her TDEE = ~2,130 (Mifflin-St Jeor), so 2,350 = +200-300 surplus to fuel muscle growth in the right places — glutes, thighs, core. She's building, not cutting. Both prioritize protein above everything else.
How This Works
No decisions. Just follow the prep. You prep twice a week (Sunday + Wednesday). Each prep covers 3 days of containers. This guide tells you exactly what to eat and when — every meal comes from your containers or takes under 5 min fresh. See Meal Prep for how to build your containers. See Grocery List for exactly what to buy.
What's In Your Containers
Prep 1 — Sunday → Mon, Tue, Wed
Containers (6): Chicken thighs + rice + broccoli (×3), Turkey taco bowls with rice + black beans (×3) Oats jars (3): Oats + oat milk + Vega protein + berries Also prepped: 4 hard-boiled eggs, avocados (slice day-of)
PM supps. Magnesium 400mg, L-Theanine, Ashwagandha 300mg, Tart Cherry.
Sunday — Cheat Meal + Prep Day
One cheat meal. Lunch or dinner — eat whatever you want, enjoy it. Then spend ~1 hour doing your Prep 1 for the week ahead. See Meal Prep. Don't overthink Sunday — enjoy the meal, do the prep, set yourself up for Mon–Wed.
Her Weight Gain Shake
High-Calorie Recovery Shake — Post-Workout
~500-600 cal
1.5 scoops vanilla whey 1 scoop creatine (5g) ½ cup oats 1 banana Handful frozen berries 1 tbsp peanut butter 8-10 oz almond milk Blend until smooth. Drink within 30 min of finishing workout.
When to use this shake: Training days when she needs the extra calories for muscle growth. On lighter days, the standard post-workout shake (1.5 scoops whey + creatine + berries) is enough.
Non-training days: She still takes 1 scoop creatine (any time with a meal) + 1 extra scoop whey mid-day to hit protein targets. See Supplement Guide for the full protocol.
The Non-Negotiable Rules
1. Protein first, always
Every meal starts with protein. If you only have time for one thing, eat the protein. Carbs and fats are supporting actors — protein is the lead.
2. Post-workout shake within 30 min
This is the one meal you can't skip or delay. Your muscles are primed to absorb nutrients right after training. Shake + creatine, every time.
3. Pre-workout = carbs only, keep it light
No fat, no heavy protein before gym. Just quick carbs (fruit, rice cake, honey). Fat slows digestion — you'll feel sluggish. See Nutrition.
4. Water > everything
Him: 100+ oz/day. Her: 80+ oz/day. Dehydrated = weak workouts, bad recovery, worse skin. Carry a bottle everywhere.
5. If you miss a meal, don't double up
Missed your afternoon meal? Just eat normal at the next one. Doubling up = bloating + wasted calories. Stay consistent, not perfect.
Rest Day Eating
Same containers, slightly less carbs. On rest days, drop carbs by ~25% (skip the rice cake snack, smaller rice portions). Keep protein the same. Your body is recovering, not performing — it needs protein for repair, not extra carbs for energy. Still take creatine with any meal.