Nutrition

Recomp phase plan from James

Daily targets

Calories

2300–2500

Protein

190g

Carbs

240–270g

Fats

60–70g

Water

1–1.25 gal

Creatine

5g daily

Meal 1 – Breakfast / Pre-Workout

  • ·1 scoop whey protein isolate
  • ·¾ cup dry oatmeal
  • ·1 tbsp peanut butter
  • ·5g creatine
  • ·Water or unsweetened almond milk

Meal 2 – Lunch / Post-Workout

  • ·Protein: 6 oz chicken, white fish, shrimp, or 5 oz lean ground beef (90/10)
  • ·Carbs: 1–1.5 cups cooked jasmine rice
  • ·Veggies: 1–2 cups (green beans, broccoli, spinach)
  • ·Fats: Keep LOW in this meal

Meal 3 – Dinner

  • ·Protein: 6 oz chicken, fish, shrimp, or 5 oz lean ground beef
  • ·Carbs: 1 cup cooked rice OR 1 medium potato OR sweet potato
  • ·Fats: 1 tbsp olive oil OR ¼–½ avocado
  • ·Veggies: 1–2 cups

Meal 4 – Protein Shake

  • ·1–1.5 scoops whey protein isolate
  • ·1 banana OR 1 cup berries
  • ·Optional: greens + fiber

Optional – If Hungry

  • ·2 rice cakes + 1 tbsp nut butter
  • ·OR Greek yogurt + berries

Cheat Meal Protocol

• 1 cheat meal per week — earned, not automatic

• Must follow plan 100% + complete all workouts

• Replace ONE meal only — not a cheat day

• Prioritize protein. Eat until satisfied, not stuffed.

• Next day: back on plan immediately