You don't just train your body. You shape it with every bite.
The goal of this program is fat loss without losing the muscle you've built. To do that, you need to eat in a small calorie deficit, about 15% below what you burn, while keeping protein high and timing your carbs around your training.
Here's the rule:
This isn't a starvation diet. You're not cutting calories to feel miserable. You're eating with intention to fuel your training and reveal the muscle you've built.
Protein is the foundation of your physique. Every rep you do breaks down muscle fibers. Protein rebuilds them, stronger. When you're in a calorie deficit, hitting your protein target is what protects the muscle you've built.
What it does for you:
1 palm of protein per meal. That's roughly 25–40g (0.8–1.0g per pound of bodyweight per day). Spread across 3–5 meals so your body has a steady supply throughout the day.
Top Protein Sources: Chicken breast, lean beef, eggs, Greek yogurt, cottage cheese, salmon, tuna, tofu, protein powder
Carbs give you the energy to push through your workouts. But in a fat-loss phase, we lower them strategically each week to burn more fat without crashing your performance. This is called carb cycling.
What it does for you:
1 cupped hand of carbs per meal as a baseline. Time most of your carbs around your workout (before and after) for better performance.
Carb Cycling Breakdown (g/lb bodyweight):
| Week | Carbs |
| 1 | 1.5 g/lb |
| 2 | 1.2 g/lb |
| 3 | 1.0 g/lb |
| 4 | 0.8 g/lb |
After week 4, reset and repeat the cycle: week 5 = week 1, week 6 = week 2, and so on.
Why carb cycling works:
Top Carb Sources: Rice, potatoes, oats, fruit, whole grain bread, sweet potato, quinoa
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.
What it does for you:
1 thumb of fats per meal. That's roughly 10–15g (0.3–0.4g per pound of bodyweight per day). Limit trans fats, fried food, and cheap processed oils.
Top Fat Sources: Olive oil, avocado, nuts, nut butter, chia seeds, fatty fish (like salmon), eggs
Even 1–2% dehydration affects strength and recovery. Staying hydrated improves your energy, digestion, and mental focus.
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.
Tips:
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.
Sample Structure:
Snack Ideas: Hard-boiled eggs, protein shake, banana with almond butter, Greek yogurt, trail mix
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.
