PROTOCOL / 01
Cutting Framework
Aggressive but sustainable — 0.6–1.0% BW loss per week.
- —Calorie targets by phase
- —Protein at 2.2 g/kg
- —Refeed logic
- —Diet-break rules
PROTOCOL / 02
Recomposition
Slight deficit / surplus cycling for body-comp change.
- —Weekly weigh-ins
- —Training day surplus
- —Rest day deficit
- —Adjustment triggers
PROTOCOL / 03
Lean Building
Controlled surplus to add tissue without excess fat.
- —+200–350 kcal
- —Protein at 2.0 g/kg
- —Monthly review
- —Stall protocol
Members only
The rest is behind the membership.
Full protocols include macro targets, adjustment triggers, supplement stacks and the reasoning behind every recommendation.
Become a member