Most nutrition books focus on restriction.
Eat less. Eliminate foods. Chase aesthetic outcomes as quickly as possible.
The Everyday Nutrition Manual takes a different approach.
This is not a short-term diet. It is a performance-based system designed to align how you eat with how you train — so that strength improves, recovery stabilizes, and body composition evolves as a byproduct of improved capability.
Built by coaches with decades of experience in strength development and performance programming, this manual provides a complete framework for:
Calculating maintenance intake
Adjusting calories based on fat loss, muscle gain, recomposition, or performance maintenance
Assigning macronutrients intentionally
Distributing meals based on training time
Building repeatable meal templates
Adjusting intake calmly as goals shift
At 100+ pages, this is not a surface-level macro guide. It is a structured manual designed to be applied repeatedly and referenced over time.
Why performance must serve as the organizing principle for nutrition
How restrictive dieting can compromise muscle mass and long-term metabolic health
The role of protein, carbohydrates, and fats in adaptation
How to align intake with training demand using targeted nutrient timing
A complete workbook system to build your own plan
How to adjust intake intelligently without starting over
Chapter 9 includes a full step-by-step workbook with formulas and tables to calculate:
Maintenance calories
Goal-specific calorie targets
Baseline macronutrients
Training vs. non-training day splits
Per-meal macro breakdowns based on training time
You will also learn how to integrate this system with structured training programs, tools like the Strength Agenda Macronutrient Performance Calculator, and tracking platforms such as MyFitnessPal.
Nutrition and training are not separate systems. This manual shows you how to pair them effectively.
Strength athletes seeking structured nutrition
Individuals pursuing fat loss without sacrificing muscle
Lifters focused on long-term progress
Coaches looking for a practical performance-based framework
Anyone tired of extreme dieting cycles
Whether your goal is to get lean, build muscle, increase strength, or simply maintain a high standard of physical capability, this system provides the structure to support it.
This is not built around elimination or extremes.
It is built around alignment.
Training creates demand.
Nutrition supports adaptation.
Performance provides feedback.
When those elements remain connected, progress becomes predictable.
The numbers may change. The framework does not.
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