1) Start with energy balance (calories)

Fat loss: target a sustainable 10–25% calorie deficit. Muscle gain: aim for a 5–15% surplus. Recomp: hover around maintenance with high protein and quality training.

Quick start: If you don’t have measured TDEE, begin with body weight (kg) × 30–35 kcal for active individuals. Track weekly weight, performance, and hunger; adjust calories by ~150–200 kcal/day as needed.

2) Set your macros the right way

Protein

Aim for 1.6–2.2 g/kg/day (higher when cutting hard). Per meal, target ~0.25 g/kg (roughly 20–40 g) from complete proteins to stimulate muscle protein synthesis.

Carbohydrates

Carbs fuel training and refill glycogen. Scale intake to training load. Use faster carbs around hard sessions and a mix of starches/fruits otherwise.

• DEXTROSE MX for fast intra/post-workout glucose.
• CARBO MX (maltodextrin) for larger refuels or massing phases.
• FUEL PLUS SPORTS DRINK for a ready-to-use training fuel blend.

Fat

Keep ~20–35% of calories from fat. Avoid chronic intake <20% of calories to support hormonal and micronutrient needs.

Fiber & plants

Target ~14 g fiber per 1,000 kcal (≈25 g women, 38 g men). Use mixed vegetables, fruit, pulses, and whole grains to hit it consistently.

3) Meal timing for performance & adherence

• Pre-workout (60–150 min): 20–40 g protein + 30–70 g easy-to-digest carbs.
• Intra-workout (if >60–90 min or very intense): Fluids + 30–60 g/hr carbs (e.g., FUEL PLUS SPORTS DRINK).
• Post-workout (0–2 h): 20–40 g fast/complete protein + a fast/moderate carb (e.g., DEXTROSE MX or CARBO MX).

4) Supplements that simplify your meal plan

Protein powders (compliance tool #1)

• SSA Premium Whey – default daily option.
• COFFEE PROTEIN (WHEY ISOLATE) – light, breakfast-friendly.
• SSA Vegan Protein – dairy-free blend.

Creatine monohydrate (strength, power, lean mass)

Take 3–5 g/day (loading optional). Improves repeated high-intensity performance and lean mass—useful in deficits and bulks.

CREATINE MONOHYDRATE

Intra-workout aminos (contextual)

Useful if you train fasted or your daily protein spacing is poor; optional if protein is already optimal.

AMINO BCAA

Carbohydrate support

• DEXTROSE MX – very fast.
• CARBO MX – larger refuels/mass gain.
• FUEL PLUS SPORTS DRINK – simple, all-in-one for training.

Collagen (joints, connective tissue, skin)

Add-on for connective tissue support; not a replacement for complete proteins.

COLLAGEN

Pre-workout (when you need an extra gear)

NITRIC PRE-WORKOUT – for demanding sessions.

Safety: Healthy adults generally tolerate the above at label dosages. If pregnant, breastfeeding, or managing medical conditions (e.g., kidney disease), consult your clinician before use.

5) Build your weekly meal plan (templates you can scale)

Each day below uses 3 meals + 1–2 shakes/snacks. Keep protein ≥1.6 g/kg/day and fats ≥20% of calories. Scale portions to your calorie target.

A) Fat-loss template (moderate deficit; high protein, high fiber)

• Breakfast: 2 whole eggs + 2–3 whites scramble with tomatoes/spinach; 1 slice whole-grain toast. Prefer liquid breakfast? Try COFFEE PROTEIN (WHEY ISOLATE).
• Snack: Greek yogurt (170–200 g) + berries + 10–15 g nuts.
• Lunch: Grilled chicken breast, big mixed salad, ½ avocado, lemon/olive oil; quinoa (¾ cup cooked).
• Pre-workout (60–90 min): Banana + shake with SSA Premium Whey.
• Training fuel (if long/intense): FUEL PLUS SPORTS DRINK.
• Post-workout: Whey + DEXTROSE MX (20–40 g if session was hard).
• Dinner: Lean fish or chicken, roasted veg, small baked potato or legumes.
• Daily add-on: Creatine Monohydrate (3–5 g).

B) Muscle-gain template (small surplus; higher carbs)

• Breakfast: Overnight oats with milk + chia + 1 scoop SSA Premium Whey + banana.
• Snack: Cottage cheese + pineapple.
• Lunch: Lean beef mince & basmati rice bowl, olive oil drizzle, side salad.
• Pre-workout: Rice cakes + honey + whey; optional NITRIC PRE-WORKOUT 20–30 min before.
• Intra (optional for long sessions): FUEL PLUS SPORTS DRINK.
• Post: Whey + DEXTROSE MX or CARBO MX (30–60 g).
• Dinner: Salmon or chicken thigh, couscous/potatoes, roasted veg.
• Daily add-on: Creatine Monohydrate (3–5 g, timing flexible).

C) Recomp template (maintenance; high protein, smart carb timing)

• Breakfast: Smoothie with spinach, frozen berries, 1 scoop SSA Vegan Protein, water/milk.
• Lunch: Turkey/chicken wrap on high-fiber tortilla with veg + hummus.
• Pre/Post-workout: Fruit + whey pre; whey + modest DEXTROSE MX post (20–30 g) if the session is intense.
• Dinner: Stir-fry (lean protein + mixed veg) over jasmine rice (moderate portion).
• Optional: AMINO BCAA if you train fasted or have low-protein meals.

6) Grocery list “building blocks”

7) Sample one-day menus by body weight

Adjust portions to your calories. Protein ≥1.6 g/kg; carbs scale to training; fats ≥20% of calories.

70 kg fat-loss day (~2,100 kcal)

• Protein ≈150 g; Carbs ≈200 g (clustered around training); Fat ≈70–80 g.
• Use whey and FUEL PLUS on lifting days to keep performance high while dieting.

85 kg gain day (~3,100 kcal)

• Protein ≈180 g; Carbs ≈400 g; Fat ≈90 g.
• Add DEXTROSE MX/CARBO MX post-workout and keep creatine 3–5 g daily.

80 kg recomp (~2,600 kcal)

• Protein ≈170 g; Carbs ≈260–300 g; Fat ≈80 g.
• Protein is high, carbs focused around lifts, fats steady. If dairy bothers you, use SSA Vegan Protein.

8) Frequently asked plan tweaks

I train early and can’t eat big beforehand. Sip FUEL PLUS SPORTS DRINK during the session, then take whey + DEXTROSE MX post-workout.

Stalled fat loss? Lower daily calories slightly (~150–200 kcal), keep protein high, and maintain performance with smart carb timing.

Joint niggles? Keep overall protein high and consider COLLAGEN alongside vitamin-C-rich foods.

Is creatine safe? In healthy adults at 3–5 g/day, creatine is well-tolerated. If you have kidney disease or are pregnant/breastfeeding, consult a clinician first. See Creatine Monohydrate.