Breakfast
7–9 AMStart with protein and a high-fiber carbohydrate to keep energy stable through the morning.
- Eggs plus egg whites, whole-grain toast, and fruit
- Or Greek yogurt, oats, berries, and a small handful of nuts
Week 6 guidance
Nutrition notes
Simple targets that support training, recovery, and steady progress—without turning every meal into a math problem.
Coach’s focus this week
Fuel the Friday session
Lunch has been light on training days. Add a clear carbohydrate source and 25–40 g of protein 2–3 hours before lifting. Keep the meal familiar and moderate in fat so it digests comfortably.
Daily targets
Training dayPrototype · sample personalized nutrition targets and coach guidance, not a live client record
2,350
Calories · working range ±100
175 g
Protein · minimum 160 g
250 g
Carbohydrate · center around training
75 g
Fat · flexible daily target
A practical template
Training-day meal rhythm
Pre-workout meal
2–3 hours beforeChoose a meal you digest well, with enough carbohydrate to make the working sets feel supported.
- Chicken, rice, roasted vegetables, and salsa
- Or turkey sandwich, low-fat yogurt, and a banana
Post-workout
Within 2 hoursThere is no narrow “window,” but a protein-rich meal soon after training makes the day easier to organize.
- Lean beef bowl with potatoes and greens
- Or protein smoothie plus a full meal when convenient
Evening
Finish the dayCheck the broad targets. Add a satisfying protein serving and produce rather than chasing perfect numbers.
- Salmon, couscous, and a large salad
- Or tofu stir-fry with rice and mixed vegetables
Coach notes
- Hydration at altitude: Start the day with water and keep a bottle visible. Denver’s dry climate can raise fluid needs, especially on conditioning days.
- Protein distribution: Aim for 35–45 g at three main meals, then use a snack to close the gap. This is usually easier than relying on one very large dinner.
- Weekend flexibility: Keep breakfast and lunch close to your normal structure. If dinner is social, enjoy it slowly and return to routine at the next meal.
- Supplements: Continue creatine monohydrate at 5 g daily if it agrees with you. Timing matters less than taking it consistently.