SALTY · DINNERSpartan Fuel
dinner that reads like a win
Chicken, green pepper, red onion, roasted potatoes, yogurt-herb sauce. Dinner that doesn't read as a cut.
- kcal
- 560kcal
- protein
- 66gprotein
- carbs
- 52gcarbs
- fat
- 10gfat
20 minutesDinner
The Recipe Book
18 recipes. Every macro counted.
Spartan Fuel✦Anabolic Bowl✦Taco Beef Bowl✦Omega Stack✦Mornin' Reload✦The Primal Steak✦Greek Bowl✦Pink Bowl✦Protein Velvet✦Protein Acai Bowl✦Energy Flow✦Choco Mousse✦Berry Stack✦Chocolate Cloud✦Pre-Workout✦Muscle Cream✦Amber Bites✦Oreo Protein Cake✦
Salty
SALTY · DINNER
SALTY · LUNCHAnabolic Bowl
lunch you can repeat
Lean beef, risotto rice, avocado, and fresh herbs. Engineered for a long afternoon. Heavy on protein, light on the aftermath.
- kcal
- 645kcal
- protein
- 49gprotein
- carbs
- 52gcarbs
- fat
- 27gfat
15 minutesLunch
SALTY · LUNCHTaco Beef Bowl
takeout energy, coach-approved
Ground beef, potatoes, greek yogurt, chives, red onion. Taco night, cut-compatible.
- kcal
- 540kcal
- protein
- 48gprotein
- carbs
- 55gcarbs
- fat
- 14gfat
18 minutesLunch
SALTY · LUNCHOmega Stack
four bites, forty grams
Baked salmon, cottage cheese, rice cakes, Italian herbs. The most efficient lunch in this book.
- kcal
- 560kcal
- protein
- 44gprotein
- carbs
- 31gcarbs
- fat
- 29gfat
12 minutesLunch
SALTY · BREAKFASTMornin' Reload
first win of the day
Scrambled eggs on rice cakes, kiwi, blackberries, Italian herbs. Easy mornings, hard physiques.
- kcal
- 485kcal
- protein
- 30gprotein
- carbs
- 30gcarbs
- fat
- 27gfat
8 minutesBreakfast
SALTY · DINNERThe Primal Steak
dinner with a view
Filet mignon, white rice, avocado, blueberries, kiwi, omega-3. The view is optional. The macros aren't.
- kcal
- 695kcal
- protein
- 55gprotein
- carbs
- 65gcarbs
- fat
- 24gfat
15 minutesDinner
SALTY · LUNCHGreek Bowl
takeout you cook yourself
Chicken, tzatziki, cucumber, red onion, tomato, pita, rice. A Greek lunch that respects your macros.
- kcal
- 605kcal
- protein
- 52gprotein
- carbs
- 68gcarbs
- fat
- 14gfat
20 minutesLunch
Sweet
SWEET · BREAKFASTPink Bowl
breakfast in five
Greek yogurt, a scoop of whey, frozen raspberries, chia, honey. Thick, cold, over in minutes.
- kcal
- 480kcal
- protein
- 47gprotein
- carbs
- 39gcarbs
- fat
- 15gfat
5 minutesBreakfast
SWEET · SNACKProtein Velvet
snack that tastes illegal
Whey custard with raspberries, cinnamon biscuit, shredded coconut.
- kcal
- 475kcal
- protein
- 46gprotein
- carbs
- 52gcarbs
- fat
- 9gfat
8 minutesSnack
SWEET · BREAKFASTProtein Acai Bowl
the breakfast photoshoot
Yogurt, collagen, granola, raspberries, blueberries, cashews, pecans.
- kcal
- 535kcal
- protein
- 40gprotein
- carbs
- 58gcarbs
- fat
- 16gfat
6 minutesBreakfast
SWEET · SHOTEnergy Flow
the ritual shot
Beetroot, ginger, orange. Cold-pressed, loud-flavored.
- kcal
- 90kcal
- protein
- 2gprotein
- carbs
- 20gcarbs
- fat
- 0gfat
3 minutesMorning
Dessert
DESSERTChoco Mousse
dessert with a body count
Rice, egg, berries, berry jam, whey, pistachios. A dessert that adds muscle.
- kcal
- 615kcal
- protein
- 49gprotein
- carbs
- 75gcarbs
- fat
- 13gfat
12 minutesDessert
DESSERTBerry Stack
dessert you'd pay for
Yogurt, chia, raspberries, raw honey. Layered like a window display.
- kcal
- 375kcal
- protein
- 26gprotein
- carbs
- 36gcarbs
- fat
- 14gfat
6 minutesDessert
DESSERTChocolate Cloud
custard with abs
Rice, egg, apple, cinnamon, whey, dark chocolate. Blended warm, eaten warm.
- kcal
- 605kcal
- protein
- 48gprotein
- carbs
- 72gcarbs
- fat
- 14gfat
10 minutesDessert
DESSERT · PRE-WORKOUTPre-Workout
the snack before the set
Rice cakes, peanut butter, raspberries, chia, coconut, raw honey.
- kcal
- 270kcal
- protein
- 6gprotein
- carbs
- 37gcarbs
- fat
- 11gfat
3 minutesPre-workout
DESSERTMuscle Cream
ice cream with intent
Whey ice cream drizzled with peanut butter and dark chocolate.
- kcal
- 365kcal
- protein
- 35gprotein
- carbs
- 38gcarbs
- fat
- 8gfat
5 minutesDessert
DESSERT · SNACKAmber Bites
two bites, one reset
Medjool dates, cottage cheese, pistachio, almond.
- kcal
- 230kcal
- protein
- 12gprotein
- carbs
- 32gcarbs
- fat
- 6gfat
5 minutesSnack
DESSERTOreo Protein Cake
cake that counts as protein
Chocolate protein cake, a yogurt frosting and one crushed Oreo. Four slices from one bowl.
- kcal
- 210kcal
- protein
- 28gprotein
- carbs
- 15gcarbs
- fat
- 4gfat
25 minutesDessert
Men who did the work.
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Before
AfterTyler, 21
“Bro I genuinely didn't think I could make this much progress. Having everything planned out made it so much easier to stay consistent.”
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Anas, 20
“The craziest part is I never felt like I was on a diet. I was eating foods I actually enjoyed and still making progress every week.”
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George, 19
“I used to go to the gym and just do random exercises. Now I actually know what I'm doing and I can see the difference. Appreciate you man.”
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AfterDaniel, 26
“Honestly the best part was not having to overthink everything. I knew exactly what to eat and what to do in the gym even on my busiest days.”
Before
AfterJames, 24
“I've tried doing this on my own so many times but always ended up back where I started. This is the first time I actually feel like I can maintain it.”
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AfterAlex, 23
“Not gonna lie I was skeptical about online coaching at first but having someone actually check on my progress and make adjustments changed everything.”
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