NUTRITION PATH / BODY COMPOSITION

CHANGE
BODY COMP.

Body composition changes when the energy direction, protein intake, resistance training and adherence line up long enough to create a meaningful trend. Start with the phase you actually need, then use weekly data to adjust rather than chasing daily scale noise.

START WITH ENERGY BALANCE ↗CHOOSE MY GOAL ↗NUTRITION LIBRARY ↗
01 / READ IN ORDER

SET THE FOUNDATION.

Calories establish the direction. Protein supports muscle. Goal-phase guides then show how to size the deficit or surplus and what signals should trigger an adjustment.

Calories + energy balanceUnderstand maintenance, deficits, surpluses and adaptation.Protein intakeSet a useful daily target for training and body composition.Calorie deficit for fat lossCreate a sustainable deficit while protecting training quality.Calorie surplus for muscle gainGain at a controlled rate without treating fat gain as proof of growth.Body recompositionUnderstand when simultaneous fat loss and muscle gain is realistic.Meal timing + protein distributionOptimize execution after total calories and protein are solved.
02 / PHASE MANAGEMENT

ADJUST THE PHASE.

These guides help with the situations that happen after the plan begins: maintenance, appetite, adaptive responses, gaining rate and transitions between phases.

MAINTENANCEMaintenance caloriesGAININGLean-bulk rate of gainMINI-CUTMini-cuts for liftersTRANSITIONReverse dieting after a cutADAPTATIONAdaptive thermogenesis and weight lossADHERENCEHunger, satiety and appetite managementADHERENCEFlexible dieting and adherenceMACROSCarbohydrates, fats and macro allocation
DESIGENETICS BODY-COMPOSITION RULE

Judge the plan from multi-week trends in body mass, performance, hunger, recovery and adherence. One weigh-in is not a phase decision.