Fuel Your Transformation
Nutrition Guide
Training is only half the equation. What you eat determines whether you build muscle, lose fat, or spin your wheels. Master your nutrition, master your results.
The Foundation
6 Non-Negotiable Principles
Protein First
1.6–2.2g per kg bodyweight. Every meal starts with a quality protein source. This is non-negotiable for muscle growth, recovery, and satiety.
Calories Are King
Whether you're cutting, bulking, or maintaining — your calorie balance determines your results. Track it, own it, control it.
Hydration
Minimum 3L water daily. More if you train hard. Dehydration kills performance before anything else.
Whole Foods 80/20
80% of your diet should be whole, unprocessed foods. The other 20% is for flexibility and sanity. No food is 'banned'.
Micronutrients Matter
Eat the rainbow. Fruits, vegetables, and varied food sources ensure you get the vitamins and minerals your body needs.
Consistency Over Perfection
One bad meal doesn't ruin your physique. One good meal doesn't fix it. It's the pattern over weeks and months that counts.
Macro Breakdown
Eat for Your Goal
Muscle Gain — Macro Targets
2.0–2.2g/kg
Protein
4–6g/kg
Carbs
0.8–1.2g/kg
Fats
Surplus: +300–500 cal/day
Calories
Prioritize carbs around training. Eat in a slight surplus. Protein at every meal. Don't dirty bulk — aim for 0.25–0.5kg gain per week.
Sample Day
What a Day Looks Like
Savage Kitchen
Quick Recipes
Savage Protein Pancakes
Per serving: ~350 cal | 35g P | 40g C | 8g F
Ingredients
Method
Blend everything. Cook on medium heat like regular pancakes. Top with berries and a drizzle of honey.
The Illuminated Bowl
~650 cal | 50g P | 55g C | 22g F
Ingredients
Method
Slice chicken. Assemble bowl with rice base. Top with avocado, edamame, soy sauce, and sesame seeds. Simple. Effective. Delicious.
Post-Workout Power Shake
~500 cal | 45g P | 45g C | 15g F
Ingredients
Method
Blend everything until smooth. Drink within 30 minutes of training. The spinach is invisible — trust the process.
Savage Stir-Fry
Per serving: ~550 cal | 40g P | 50g C | 18g F
Ingredients
Method
Heat sesame oil. Sear protein on high heat. Add vegetables. Toss with noodles and sauce. Garnish with sesame seeds and spring onion.
The Mental Game
Food Mindset
There Are No Bad Foods
Stop labeling foods as 'good' or 'bad'. There are foods that serve your goals better than others, but nothing is forbidden. The moment you ban a food, you create an unhealthy relationship with it.
Track, Don't Obsess
Tracking macros is a tool, not a lifestyle. Use it to learn portion sizes and food composition. Once you understand your food, you can eat intuitively with confidence.
Meal Prep is Self-Respect
Preparing your meals in advance isn't boring — it's a statement that your goals matter. Sunday prep sets up your entire week for success.
Eat for How You Want to Perform
Your body is a machine. The fuel you put in determines the output you get. Eat like an athlete if you want to perform like one.
The 80/20 Rule
80% whole, nutrient-dense foods. 20% whatever you enjoy. This isn't a diet — it's a sustainable way of eating that you can maintain for life.
Hydrate Before You Caffeinate
Start every morning with 500ml of water before your coffee. Your body has been fasting for 8 hours. Give it what it needs first.
Want a Custom Meal Plan?
Our 1:1 coaching includes personalized nutrition plans tailored to your body, goals, and lifestyle. No cookie-cutter diets.