03 / Fuelling
Precision fuelling
Nutrition is not restriction, it is optimisation. Targets you can hit, meals that fit around your week, and nothing on a banned list.
Targets before recipes
Your daily energy and macronutrient targets come out of the same assessment that drives training: body stats, activity level, training load and direction of travel. Those numbers are the plan. Everything else is a suggestion for reaching them.
Why there is no diet sheet
Restrictive plans fail predictably: they assume the same fourteen meals suit every week of your life. This works the other way around. Targets, a rotating library that lands inside them, and the freedom to build your own days once you know the shape of a good one.
- Nothing banned. Portions and frequency do the work that willpower usually gets asked to do.
- Eating out is planned for. Restaurant meals, travel days and social weekends are part of the protocol, not exceptions to it.
- Preferences handled. Vegetarian, vegan, pescatarian, dairy-free, gluten-free and the common allergens are all set at target level.
Timing follows training
| Day type | What shifts | Why |
|---|---|---|
| Heavy training day | More carbohydrate, timed around the session | Fuels the work and speeds refuelling |
| Light or conditioning day | Moderate carbohydrate, protein steady | Supports recovery without over-fuelling |
| Rest day | Lower carbohydrate, fat slightly higher | Matches intake to a lower output day |
Logging without a scale in your bag
You can log to the gram. Most members use portion measures instead, mapped to their own targets. Accurate enough to move the trend, sustainable enough to keep doing in month six. The fuel specs page shows six shapes built this way.
| Macro | Portion | Roughly |
|---|---|---|
| Protein | One palm | 20–30 g protein |
| Carbohydrate | One cupped hand | 20–30 g carbohydrate |
| Fat | One thumb | 7–12 g fat |
| Vegetables | One fist | Fill the rest of the plate |
Hydration is not a footnote
Dehydration reads as fatigue, and fatigue gets blamed on the programme. The portal sets a daily fluid target that scales with session length and conditions, and logs it alongside everything else.
Nutrition information in the portal is general guidance, not medical or dietetic advice, and is not designed for managing a diagnosed condition. If you are pregnant, breastfeeding or managing a medical condition, consult a qualified professional.
The principle
Optimisation, not restriction
Nothing is off the list. The numbers do the work, and they survive a dinner out.
Fuelling questions
Before you change intake
Membership
Fuel the work
Answer the assessment and the first block is generated before you close the tab. No call, no consultation, no waiting list.
Membership is $11.99 per week in Canadian dollars, billed until you cancel. Cancel any time by email, phone or from your account settings. See the Terms of Service and membership details.