| Date | Meal | Food | Protein | Notes |
|---|
2 turkey burgers + 4 eggs + spinach + AminoSculpt collagen — 811 cal • 84g protein • 2g carbs • 52g fat
Bird's eye chile + Edmonds salt. Eaten after morning run (fasted cardio). Covers ~40-56% of daily protein depending on split.
Nutrition follows a 6-day rolling rotation, not fixed weekdays. When a day is missed, the rotation shifts forward. Carbs scale with training intensity — leg day is the highest, rest days are the lowest.
| Split | Calories | Protein | Carbs | Fat | Lunch + Dinner Combos |
|---|---|---|---|---|---|
| LEGS | 2500–2800 | 200–220g | 100–150g | 80–100g | Bison NY Strip + Bison Ribeye + rice (1.5c) + banana |
| PULL | 2200–2500 | 190–210g | 50–70g | 80–100g | Bison Ribeye + Pork Tenderloin + small rice |
| PUSH | 2200–2500 | 190–210g | 50–70g | 80–100g | Bison NY Strip + Pork Tenderloin + small rice |
| SHLDR+ABS | 2000–2300 | 170–190g | 40–60g | 70–90g | Pork Tenderloin + Top Sirloin + bone broth |
| REST | 1800–2100 | 150–170g | 30–50g | 70–90g | Pork Tenderloin + bone broth (or chicken thighs) |
| CARDIO | 1900–2200 | 150–170g | 30–50g | 70–90g | Top Sirloin + bone broth (or ground beef patties) |
Each day: Check what split type today is (rolling rotation, not weekday). Eat to match that split's targets. Log what you ate in Claude — say "food log" and list meals.
Each week: The Nutritionist reviews actual vs planned and updates the "This Week" table above. Over time, patterns emerge — which split days go off plan, what triggers GrubHub, what swaps work.
The goal isn't perfection. It's awareness. Logging is the intervention.
| Meal | What to tell Claude | Example |
|---|---|---|
| Breakfast | Skip if same as usual | "Standard breakfast" |
| Lunch | What protein + what else | "Pork loin, rice, broccoli" |
| Dinner | What protein + carb source | "Bison ribeye, banana, salad" |
| Extras | Snacks, GrubHub, drinks | "GrubHub Thai food" or "2 bananas" |