You don't just train your body you build it with every bite.
The goal of this program is body recomposition building muscle and losing fat at the same time. It's possible for beginners and people coming back after time off, but only if you eat the right way.
Protein is the building block of muscle, it's how your body repairs, rebuilds, and grows stronger after every workout. When you train, you break muscle tissue down. Protein is how you rebuild it back, stronger.
1 palm of protein per meal. That's roughly 25–40g (0.8-1g per pound of bodyweight per day). Split across 3–5 meals so your body has a steady supply throughout the day.
Top Protein Sources: Chicken, eggs, Greek yogurt, lean beef, salmon, tuna, tofu, cottage cheese, protein shakes
Carbs are not your enemy they are your primary fuel for training. When you lift, sprint, or push yourself in the gym, your muscles use stored carbs for energy. Eating carbs replenishes that fuel and helps you train harder, recover faster, and keep your hormones balanced.
1 cupped hand of carbs per meal. That's roughly 30–60g (1.5–2g per pound of bodyweight per day). Time more of your carbs around workouts for better performance.
Top Carb Sources: Rice, oats, potatoes, fruit, whole grain bread
Fats don't make you fat excess calories do. You need healthy fats to support your hormones, your brain, your joints, and to absorb essential vitamins your body needs to function.
1 thumb of fats per meal. That's roughly 10–15g (0.3–0.4g per pound of bodyweight per day). Limit trans fats, deep-fried foods, and excessive processed oils.
Top Fat Sources: Olive oil, nuts, seeds, avocado, fatty fish, eggs
Consistency matters. Instead of starving all day and bingeing at night, aim for:
This rhythm keeps your energy stable, your metabolism humming, and your cravings under control. It also gives you more chances to hit your protein target throughout the day.
Snack Ideas: Greek yogurt, protein shakes, hard-boiled eggs, a banana with peanut butter, or trail mix.
Water isn't optional it's a performance enhancer. Even 1–2% dehydration can cause fatigue, poor lifts, and slower recovery.
Aim for 2.5–3.5 liters per day (85–120 oz). More on training days, more in hot weather. If your urine is dark yellow, you're behind drink more.
You don't need to be perfect. You need to be consistent.
Yes, you can enjoy a cheat meal once a week. But here's the rule: it's a meal, not a free-for-all day. Don't let it turn into a binge that ruins your momentum and your mindset.
A cheat meal gives you:
Like any exercise, training carries some risk of injury. Talk to a doctor before you start if you are new to exercise, pregnant or managing a health condition, and stop and see a doctor if you feel pain. You use this program at your own risk.
Download Volted. Pick your program. Train, eat, and track every day.
