Weight Management
strategies & Actions
Weight loss
- Maintain a moderate caloric deficit (300–500 kcal/day). Prioritize high protein intake (2.2–2.8 g/kg) to preserve muscle mass
Weight gain
- Maintain a slight caloric surplus (200–500 kcal/day). Ensure 2.0–2.5 g/kg protein intake
FOOD SOURCES
- Lean protein (chicken, fish, legumes)
- Fiber-rich foods (helps regulate body weight)
- Complex carbohydrates (quinoa, sweet potatoes)
- Healthy fats (avocados, nuts)
- Creatine and HMB (for muscle retention/growth)
TIMING RECOMMENDATION
Caloric Deficit (Cutting)
- Maintain a moderate deficit of 300-500 kcal per day for gradual fat loss
Protein (Cutting)
- Maintain high intake of 2.2-2.8 grams per kilogram of body weight per day to preserve muscle mass.
Caloric Surplus (Bulking)
- Maintain a slight surplus of 200-500 kcal per day to promote lean muscle growth
Recover your
BODY
JOIN THE WAITLIST
Weight Management
strategies & Actions
Weight loss
- Maintain a moderate caloric deficit (300–500 kcal/day). Prioritize high protein intake (2.2–2.8 g/kg) to preserve muscle mass
Weight gain
- Maintain a slight caloric surplus (200–500 kcal/day). Ensure 2.0–2.5 g/kg protein intake
FOOD SOURCES
- Lean protein (chicken, fish, legumes)
- Fiber-rich foods (helps regulate body weight)
- Complex carbohydrates (quinoa, sweet potatoes)
- Healthy fats (avocados, nuts)
- Creatine and HMB (for muscle retention/growth)
TIMING RECOMMENDATION
Caloric Deficit (Cutting)
- Maintain a moderate deficit of 300-500 kcal per day for gradual fat loss
Protein (Cutting)
- Maintain high intake of 2.2-2.8 grams per kilogram of body weight per day to preserve muscle mass.
Caloric Surplus (Bulking)
- Maintain a slight surplus of 200-500 kcal per day to promote lean muscle growth
Recover your
BODY
JOIN THE WAITLIST