4-week protocol

Meal prep & macros

Nutrition that behaves like training blocks: grocery lists, batch windows, and macro floors that flex on rest vs hard training days.

Block outline

Protein targets by training day, grocery templates, and batch-cook flows—so calories and quality stay on rails when life gets loud.

Week 1 · Setup
- Kitchen audit, baseline protein goal, and two batch-cook anchors per week.
- Templates for high- vs moderate-carb training days.
Weeks 2–3 · Rhythm
- Repeatable meals with swap lists so boredom does not break adherence.
- Hydration and fiber checks tied to session length and sweat rate.
Week 4 · Stabilize
- Portion math without food scales every meal—hand-size guides and photo references.
- Handoff notes if you stack this before a conditioning block.