Part two · the fuel
Fuelprint
Eat to the gram. Grow like you planned.
Eat to the gram. Grow like you planned. Three goals, two styles, 42 days, every gram already counted. Find your level in two minutes and every day of every menu lands on your number.
What's inside
Real food. Real numbers.
- Your numbers in two minutes: Mifflin-St Jeor maintenance tables for women and men, goal adjustments, protein and fibre targets.
- Three goals: Fat Loss, Maintenance & Recomp, Muscle Gain, each with its rules, pace and a "why this works" box with sources.
- Six 7-day menus: Standard (chicken, turkey, beef, fish, eggs, dairy; never pork) and Vegetarian, for every goal. Every day within 5% of its level.
- 44 recipes with USDA macros per serving, two swaps each, allergens tagged, US and UK ingredient names.
- Six shopping lists by aisle, in US (lb/oz) and UK (g/kg) units with local product names.
- Portion factors for 1,200 to 3,600 kcal, a prep and food-safety guide, eating-out rules and a protein cheat sheet.
Built on
Mifflin-St Jeor · Morton 2018 (protein) · Garthe 2011 and Helms 2014 (rate of loss) · Miketinas 2019 (fibre) · USDA FoodData Central values per 100 g.
Honest about "body types"
Ectomorph, mesomorph and endomorph aren't a validated way to set a diet, so we don't use them. Your sex, weight, height, age, activity and goal set the numbers.
Safe floors
No plan below 1,200 kcal (women) or 1,500 kcal (men). Rates of change quoted as ranges, never promises. Allergens on every recipe.
The Complete Method
Four parts. One price. Built for life.
Forge 12, the Form Vault, Fuelprint and the Book, built to hand you from one to the next.
- Members area with the 78-lesson Form Vault
- Three PDFs in US Letter and A4, the book in 6×9
- One payment, no subscription