Purpose:

The primary goal of this maintenance nutrition plan is to help an individual sustain their current weight, body composition, and energy levels.

This plan can be altered for any individual by utilising the pdf file attached to this plan.

Alternatively, our premium plan offers the feature of customised macronutrients for optimal nutrition planning and performance.

1. Macronutrient Distribution

The male maintenance plan is structured around a 40% carbohydrate, 33% protein, and 27% fat macronutrient distribution to support energy balance, muscle maintenance, and overall health.

The higher carbohydrate intake (40%) ensures sufficient energy for daily activities and workouts, replenishing glycogen stores to support optimal performance and recovery.

The moderate protein allocation (33%) aids in preserving lean muscle mass while promoting repair and recovery from physical activity. Protein is particularly important during maintenance phases to ensure the body maintains its hard-earned muscle.

The balanced fat intake (27%) supports essential bodily functions, such as hormone production and nutrient absorption, while avoiding excess caloric intake from fats. This macronutrient split strikes a balance between fueling the body, supporting muscle health, and maintaining an ideal body composition over the long term.

*Based on an 80kg (176lbs) male.

This maintenance plan is designed for a 60kg female aiming to sustain her current weight and performance while maintaining a balanced lifestyle. However, this can be customised by utilising the pdf file attached to this plan.

Alternatively, our premium plan offers the feature of customised macronutrients for optimal nutrition planning and performance.

Description:

The plan provides a balanced approach to nutrition, tailored to the needs of a 60kg female:

Carbohydrates (45%): The primary source of energy, carbohydrates are distributed evenly throughout the day to sustain performance and recovery. Sources include whole grains, fruits, vegetables, and legumes.

Protein (25%): Ensures muscle maintenance and repair, promoting satiety and sustained energy. Sources include lean meats, fish, eggs, dairy, tofu, and plant-based proteins.

Fats (30%): Healthy fats contribute to hormonal balance and overall well-being, with sources like nuts, seeds, avocado, and olive oil.

Rationale for the Nutrition Plan:

This nutrition plan is specifically designed for an 80kg male targeting fat loss and muscle retention.

However, this plan may be customised to suit your current weight, by utilising the pdf attached within the plan.

Alternatively, our premium plan offers the feature of customised macronutrients for optimal nutrition planning and performance.

It focuses on achieving a sustainable calorie deficit while providing the right balance of macronutrients to fuel performance, preserve lean muscle, and promote effective fat loss. The Male Shredding Plan adopts a 45% fat, 20% carbohydrate, and 35% protein macronutrient split to optimize fat loss while preserving lean muscle mass.

The high fat intake (45%) ensures a steady source of energy, particularly during lower-carb phases, as the body shifts towards utilizing fat for fuel. This approach supports hormonal balance, including testosterone production, which is crucial for maintaining muscle while shedding fat.

The moderate protein intake (35%) promotes muscle preservation and recovery, ensuring that the body retains lean mass even in a calorie deficit.

Finally, the lower carbohydrate allocation (20%) encourages the body to utilise stored fat for energy, enhancing fat loss while preventing drastic blood sugar spikes and crashes. This macronutrient strategy is designed to provide sustainable energy, support muscle retention, and optimise fat-burning processes, making it ideal for achieving a shredded physique.

*Based on an 80kg (176lbs) male.

The female tone plan follows a 50% fat, 30% protein, and 20% carbohydrate macronutrient split, specifically designed to support muscle definition, fat loss, and overall body toning.

The plan is designed for a 60kg female, but it may be altered by following the PDF file attached to this plan below!

Alternatively, our premium plan offers the feature to customise your macros to ensure optimal nutrition performance!

The high fat intake (50%) encourages the body to utilise stored fat as its primary energy source, particularly in a lower-carbohydrate environment.

This approach also supports hormonal health, which is essential for maintaining energy levels and promoting fat loss.

The moderate protein allocation (30%) ensures muscle repair and maintenance, helping to preserve lean muscle mass, which is key to achieving a toned and sculpted appearance.

The lower carbohydrate intake (20%) helps to minimise excess glycogen storage, encouraging the body to rely on fat for fuel while also stabilising blood sugar levels.

This macronutrient balance is carefully tailored to optimise fat burning, muscle retention, and overall energy efficiency, making it ideal for those seeking a lean and toned physique.

Purpose:

The primary goal of this bulking nutrition plan is to promote muscle hypertrophy and overall mass gain for an 80 kg male while minimising excessive fat gain.

However, this can be altered for any individual by utilising the pdf file attached to this plan.

Alternatively, our premium plan offers the feature of customised macronutrients for optimal nutrition planning and performance.

The macronutrient distribution (50% carbohydrates, 30% protein, 20% fat) is strategically designed to provide the necessary energy, nutrients, and recovery support essential for effective bulking.

1. Macronutrient Distribution

Carbohydrates (50% of Total Calories)

Role in Bulking:

Carbohydrates are the body’s primary energy source, especially during intense resistance training. This macronutrient supports glycogen replenishment, which fuels workouts and aids recovery.

Rationale for 50%:

A higher carbohydrate intake ensures adequate energy for training while creating an anabolic environment. It also spares protein from being used as an energy source, allowing it to focus on muscle repair and growth.

Protein (30% of Total Calories)

Role in Bulking:

Protein provides the amino acids necessary for muscle protein synthesis, which is the cornerstone of muscle growth.

Rationale for 30%:

A higher protein intake aligns with evidence suggesting 1.6–2.2 g of protein per kilogram of body weight is optimal for muscle growth. For an 80 kg male, this equates to 128–176 g of protein per day. A 30% protein distribution within the daily caloric intake ensures this range is consistently met.

Fats (20% of Total Calories)

Role in Bulking:

Dietary fats support hormone production, including testosterone, which is critical for muscle growth. They also provide a concentrated energy source and facilitate the absorption of fat-soluble vitamins (A, D, E, K).

Rationale for 20%:

A moderate fat intake ensures hormonal health and energy balance without displacing carbohydrates or protein from the diet. Keeping fats at 20% avoids excess calorie intake from this macronutrient, which is energy-dense (9 kcal per gram).

*Based on an 80kg (176lbs) male.

This bulk plan is tailored for a 60kg female looking to build muscle and strength while minimising fat gain.

However, the play may be customised by utilsing the PDF file attached within this plan.

Alternatively, our premium plan offers the feature of customised macronutrients for optimal nutrition planning and performance.

The female muscle gain plan is structured around a 55% carbohydrate, 25% protein, and 20% fat macronutrient distribution to maximize muscle growth, energy availability, and recovery.

The higher carbohydrate intake (55%) provides ample energy to fuel intense workouts and supports glycogen replenishment, which is critical for performance and recovery during muscle-building phases.

Carbohydrates also play a key role in optimising hormonal balance and metabolic processes, both of which are essential for effective muscle growth in women.

The protein allocation (25%) ensures sufficient amino acids for muscle repair and growth, promoting lean mass development without overloading the digestive system.

Finally, the moderate fat intake (20%) supports essential bodily functions, such as hormone production, without significantly contributing to caloric excess.

This macronutrient strategy is designed to provide the energy, recovery, and building blocks needed for women to achieve their muscle-building goals in a balanced and effective manner.