The Blueprint

Nutrition Plan

Sculpting Phase · 500 cal deficit

2,180

Daily Calorie Target

500 cal deficit · TDEE: 2,680

MACRO BLUEPRINT

Protein

195g

780 kcal · 35%

Carbohydrates

220g

880 kcal · 40%

Fats

62g

558 kcal · 25%

Protein 35%Carbs 40%Fats 25%

Aggressive DeficitModerate DeficitMaintenance

Meal Frequency

Minimum 4 feedings per day

4×

Protein per meal

Distributed evenly

~49g

Strategic Timing

Prioritize 40–60g protein pre/post training. Carbs tolerated best around training window.