Food & Cooking · Fitness NutritionYou train like an athlete. Time to eat like one.
AI calculates your exact macros per kg of bodyweight — protein, carbs, fat — and builds pre/post workout meals timed to your training. Grow muscle, not belly fat. Hit PRs, not plateaus. No bro-science. Just food science.
Per kg
macro calculation
Exact
pre/post workout timing
Included
supplement truth filter
$14.00
$29.00
SAVE 52%
One-time purchase · Instant access · Any lifting style
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Instant delivery to your emailThe Problem
You're lifting heavy and eating random.
You train 5x a week but eat whatever's in the fridge — and wonder why gains stall
Heavy cleans and snatches demand precise fuel. Random eating gives random results — strength plateaus while body fat creeps up.
You Googled 'macros for weightlifting' and got 50 contradicting answers
1.6g protein? 2.2g? 3g? Per pound or per kg? Bodybuilding sites say one thing, CrossFit forums say another. Nobody gives YOUR number.
You spend $150/month on supplements that a $5 chicken breast could replace
BCAAs, mass gainers, testosterone boosters — the supplement industry sells $50B/year on products that real food already covers better.
You chug a protein shake 30 seconds after your last rep because 'the window closes'
The anabolic window is real but it's 1-2 hours, not 30 seconds. Your panic shake is unnecessary. Your actual post-workout meal matters more.
What You Get
Right macros. Right timing. Right results.
Personalized Macro Calculator
Exact grams per kg — protein, carbs, fat — for YOUR goal and weight.
Pre/Post Workout Meals
What to eat and when — timed to YOUR training schedule.
Supplement Truth Filter
3 worth buying. 50 that are expensive urine. Named and explained.
Bulk/Cut Phase Manager
When to switch, how aggressively, and how to keep strength.
Lifter's Grocery List
High-protein, budget-friendly — organized by store section.
Printable Fuel Kit
Macro card, timing chart, supplement verdict, grocery list.
How It Works
From guessing to precision fueling.
1
Enter your stats — get your exact macros
Bodyweight, goal, training type → precise daily targets in grams with a full meal plan built around them.
~5 minutes2
Time your nutrition around training
Pre-workout, intra, post-workout — what to eat and when based on your session time and type.
~5 minutes3
Track, adjust, and watch PRs come
4-week check-ins: weight trending right? Lifts going up? Adjust by 100-200 calories, not 500.
OngoingPer kg
macro precision — because a 70kg snatch specialist and a 105kg thrower need completely different nutrition, and 'eat more protein' isn't a plan
2.0-2.2g/kg
protein for muscle growth
3-6g/kg
carbs — your lifting fuel
$150/mo
saved on useless supplements
Questions
Everything you need to know.
How much protein do I actually need?
For strength athletes: 1.6-2.2g per kg of bodyweight per day. That's the evidence-based range from sports nutrition research. For an 80kg lifter: 128-176g protein daily. More than 2.2g/kg has no additional muscle-building benefit — it just becomes expensive fuel. The macro calculator gives your exact number based on your weight, goal, and training volume.
Is the post-workout 'anabolic window' real?
Yes — but it's much wider than gym culture claims. You have 1-2 hours after training to eat protein and carbs for optimal recovery. Not 30 minutes, not 15 seconds. A real meal with 30-40g protein and carbs within an hour is ideal. The panicked locker room protein shake is unnecessary if you're eating a proper meal soon after. Pre-workout nutrition matters just as much.
Should I take creatine?
Yes — it's the most studied supplement in sports science with consistent evidence for strength and power gains. 5g of creatine monohydrate daily, every day (no loading needed). It costs about $0.10/day. Don't buy fancy forms (HCL, buffered, etc.) — basic monohydrate is what the research used. The Supplement Truth Filter details which other supplements are worth it and which are wasting your money.
How do I bulk without getting fat?
Lean bulk: eat 200-300 calories above maintenance, NOT 500-1000. At a small surplus: you gain about 0.5lb/week — mostly muscle. At a large surplus: you gain 2lb/week — mostly fat. The Phase Manager calculates your surplus, tracks your weight trend, and tells you when you're gaining too fast. The goal: 0.5-1lb gain per week on a bulk. If you're gaining faster — you're gaining fat, not muscle.
Do I need different nutrition on rest days?
Slightly. Protein stays the same every day (muscles recover on rest days too). Carbs reduce by 20-30% (less glycogen demand). Fat can increase slightly (fills the calorie gap). Total calories stay close to training days — rest day is NOT a diet day. The Workout Timing protocol gives you specific rest-day macros and meal plans.
Reviews
Real lifters, really fueled.
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