MONSTER 2.0 — The Kitchen
2,455 calories, 225 g of protein, seven timed feeds and 25 interchangeable recipes that combine into 5,120 different days. Every gram of it checked by a solver.
The training half of this is already written — MONSTER 2.0 — The Blueprint, six days a week, chest and back, legs, shoulders and arms, then the variations. That article covers what happens under the bar. This one covers the other half, which is where a recomposition is actually won or lost.
The goal is specific: strip roughly 10 kg of fat while holding or adding muscle. And there is one complication that shapes everything below — I am on a triple GLP-1/GIP/glucagon agonist. Appetite is suppressed and gastric emptying is slowed, so the failure mode is not overeating. It is accidentally under-eating protein and paying for it in lean mass.
Here is the whole day in one table, then the food. The reasoning is further down — you do not need it to cook.
The day
Every recipe is built to hit its own feed's numbers, which makes them interchangeable. Pick any Anchor, any Bridge, any Load, any Rebuild, any Taper — that is 5,120 distinct days. Across all 5,120 the day lands between 2,392 and 2,526 kcal and between 223 and 226 g of protein. The calories move about 3% either side depending on what you pick; the protein does not move at all.
Raw weight for all meat, fish, shrimp, potato, sweet potato and vegetables, uncooked and fully thawed. Shelled weight for eggs (one large egg is about 50 g). Drained weight for canned tuna. Cooked weight for rice. Dry weight for pasta.
Weigh every oil. An unmeasured tablespoon is 14 g of fat, or 126 kcal — a quarter of the daily deficit, in one careless pour.
Seasoning means 1 g salt and 0.5 g black pepper. Where garlic matters it is listed separately with its own weight. Seasoning is not counted; the macros do not move.
Finished temperatures: poultry 165°F (74°C) · ground beef and egg dishes 160°F (71°C) · fish 145°F (63°C) · shrimp opaque all the way through. Every time given is a starting estimate — thickness and how crowded the basket is move it more than weight does.
Package labels win. Yoghurt, whey, cheese and wagyu vary between brands. If a label disagrees, trust the label and close the gap with a few grams of starch or oil — never by cutting protein.
M1 · ANCHOR — 07:30
40 g protein · 45 g carbs · 14 g fat · 466 kcal
Breakfast exists to bank 40 g of protein before the appetite suppression accumulates. Animal Pak and Animal Greens go here, with the first coffee.
65 g wagyu burger mince · 210 g liquid egg whites · 170 g sweet potato · 80 g spinach · 100 g tomato · 40 g onion · seasoning
- Peel the 170 g sweet potato, cut it into 1.5 cm cubes, and pat dry. Dice the 40 g onion into 5 mm pieces and the 100 g tomato into 1 cm pieces; roughly chop the 80 g spinach. Combine 1 g salt with 0.5 g black pepper, using half on the potato and reserving half for the skillet. The potato can be cubed and chilled ahead.
- Preheat the Cuisinart for AirFry, 400°F, 3 minutes. Arrange the seasoned potato in one layer and cook on AirFry, 400°F, 16 minutes, shaking after 8 minutes. It is done when browned at the edges and easily pierced with a fork.
- While the potato cooks, heat a frying pan over medium-high heat for 2 minutes. Add the 65 g wagyu burger mince, onion, and reserved seasoning. Cook for 5 minutes, breaking up the meat and stirring after 2 minutes, until browned with no pink remaining and the beef reaches 160°F (71°C).
- Reduce the heat to medium, add the tomato and spinach, and cook for 2 minutes until the tomato softens and the spinach wilts. Pour in the 210 g liquid egg whites and cook for 4 minutes, folding every 30 seconds, until fully opaque and set at 160°F (71°C).
- Spoon the beef-and-egg skillet mixture onto a plate and arrange the crisp sweet potato alongside.
80 g salmon · 1 whole egg (50 g) · 100 g liquid egg whites · 230 g potato · 80 g spinach · seasoning
- Scrub the 230 g potato and cut it into 1.5 cm cubes; roughly chop the 80 g spinach and pat the 80 g salmon dry. Whisk the 50 g whole egg with the 100 g liquid egg whites. Combine 1 g salt with 0.5 g black pepper and divide it equally among the potato, salmon, and egg mixture. The potato can be cubed and chilled ahead.
- Preheat the Cuisinart for AirFry, 400°F, 3 minutes. Cook the potato on AirFry, 400°F, 20 minutes total. After 10 minutes, shake the potato and add the seasoned salmon beside it; after another 5 minutes, flip the salmon and shake the potato again. The potato should be golden and fork-tender, and the salmon should be opaque, flake easily, and reach 145°F (63°C).
- During the final 6 minutes, heat a nonstick frying pan over medium heat for 1 minute. Add the spinach and cook for 2 minutes until wilted, then add the seasoned eggs and cook for 4 minutes, folding every 30 seconds, until set and 160°F (71°C).
- Arrange the potatoes, salmon, and spinach-and-egg scramble together on a plate.
330 g 0% Greek yoghurt · 30 g dry oats · 65 g avocado · 60 g blueberries
- Rinse and thoroughly dry the 60 g blueberries. Cut the flesh of the 65 g avocado into 1 cm cubes.
- Stir the 330 g 0% Greek yoghurt and 30 g dry oats together for 30 seconds, then let the mixture stand for 3 minutes. This yoghurt-oat base can be mixed and chilled ahead.
- Spoon the yoghurt-oat mixture into a bowl and arrange the avocado and blueberries over the top.
90 g chicken breast · 90 g whole egg · 170 g sweet potato · 120 g mushrooms · 50 g onion · 5 g olive oil · seasoning
- Peel the 170 g sweet potato and cut it into 1.5 cm cubes; dice the 90 g chicken breast into 2 cm pieces, slice the 120 g mushrooms 5 mm thick, and dice the 50 g onion into 5 mm pieces. Whisk the 90 g whole egg. Combine 1 g salt with 0.5 g black pepper and divide it equally among the potato, chicken, and egg. The vegetables can be cut ahead.
- Toss the potato with 2 g of the olive oil and its seasoning. Preheat the Cuisinart for AirFry, 390°F, 3 minutes, then cook the potato on AirFry, 390°F, 15 minutes, shaking after 8 minutes. It should be browned and fork-tender.
- While the potato cooks, heat the remaining 3 g olive oil in a frying pan over medium-high heat for 1 minute. Add the chicken and its seasoning and cook for 6 minutes, turning after 3 minutes, until browned and 165°F (74°C); transfer it to a plate.
- Add the mushrooms and onion to the same pan and cook over medium-high heat for 5 minutes, stirring after 2 minutes, until browned and softened. Reduce the heat to medium, return the chicken, add the seasoned egg, and cook for 4 minutes, folding every 30 seconds, until the egg is set at 160°F (71°C).
- Fold the crisp sweet potato into the scramble and transfer everything to a plate.
M2 · BRIDGE — 10:30
30 g protein · 25 g carbs · 8 g fat · 292 kcal
Deliberately small. The job is to move another 30 g of protein across the line without triggering the early fullness of a real meal. Semi-liquid textures win on hard days. Second coffee goes here.
60 g canned tuna in water, drained · 120 g 0% Greek yoghurt · 200 g strawberries · 80 g tomato · 25 g onion · 6 g olive oil · seasoning
- Hull the 200 g strawberries and halve small berries or quarter large ones. Dice the 80 g tomato into 1 cm pieces and mince the 25 g onion into 3 mm pieces. The tomato and onion can be prepared ahead.
- Stir the 60 g drained canned tuna, 120 g 0% Greek yoghurt, tomato, onion, 6 g olive oil, 1 g salt, and 0.5 g black pepper together for 30 seconds until evenly combined.
- Spoon the tuna-yoghurt mixture into a pot or bowl and arrange the strawberries alongside.
140 g shrimp · 120 g mango · 45 g avocado · 30 g onion · seasoning
- Pat the 140 g shrimp dry. Cut the flesh of the 120 g mango and 45 g avocado into 1 cm cubes, and mince the 30 g onion into 3 mm pieces. The mango and onion can be cut ahead; cut the avocado just before serving.
- Heat a dry nonstick frying pan over medium-high heat for 2 minutes. Add the onion and cook for 2 minutes, stirring after 1 minute. Add the shrimp, 1 g salt, and 0.5 g black pepper and cook for 4 minutes, turning the shrimp after 2 minutes, until curled and opaque throughout.
- Transfer the shrimp and onion to a bowl and cool for 2 minutes, then gently fold in the mango and avocado.
- Spoon the shrimp, mango, avocado, and onion mixture into a serving cup.
250 g 2% cottage cheese · 90 g blueberries
- Rinse the 90 g blueberries for 20 seconds and dry them thoroughly; they can be washed and dried ahead.
- Stir the 250 g 2% cottage cheese for 15 seconds to redistribute the curds and cream evenly.
- Spoon the cottage cheese into a bowl and scatter all the blueberries over it.
130 g liquid egg whites · 1 whole egg (50 g) · 18 g parmesan · 90 g banana · 60 g spinach · seasoning
- Chop the 60 g spinach into 1 cm ribbons, cut the 90 g banana crosswise into 1 cm rounds, and finely grate the 18 g parmesan if necessary. Combine 1 g salt with 0.5 g black pepper. The cooked egg cups can be prepared in a batch ahead.
- Whisk the 130 g liquid egg whites, 50 g whole egg, salt, and pepper for 30 seconds. Fold in the spinach and parmesan, then divide the mixture evenly among four silicone cups placed on the air-fryer tray.
- Preheat the Cuisinart for Bake, 325°F, 3 minutes. Cook the cups on Bake, 325°F, 14 minutes, rotating the tray after 7 minutes without shaking or flipping the cups. They are done when puffed, firm in the center, and 160°F (71°C).
- Cool the cups for 2 minutes, unmold them, and arrange them on a plate with the banana rounds.
M3 · LOAD — 11:45
45 g protein · 60 g carbs · 12 g fat · 528 kcal
The pre-training meal, 75 minutes before the first set. Biggest carbohydrate hit of the day, and it exists to fuel the session. Animal Omega and Animal Flex go here.
155 g chicken breast · 170 g cooked white rice · 150 g broccoli · 7 g olive oil · 6 g garlic · seasoning
- Cut the 155 g chicken breast into 2 cm pieces, divide the 150 g broccoli into 3 cm florets, and mince the 6 g garlic. Rinse the broccoli and leave it slightly damp. Combine 1 g salt with 0.5 g black pepper and divide it between the chicken and the broccoli-rice mixture. The broccoli and garlic can be prepared ahead.
- Heat 4 g of the olive oil in a frying pan over medium-high heat for 1 minute. Add the chicken and its seasoning and cook for 7 minutes, turning after 3 minutes, until browned and 165°F (74°C); transfer it to a plate.
- Add the remaining 3 g olive oil and the damp broccoli to the pan. Cover and cook over medium heat for 6 minutes, stirring after 3 minutes and adding the garlic for the final minute. The broccoli should be bright green and easily pierced while retaining a slight bite.
- Add the 170 g cooked white rice, chicken, and remaining seasoning. Cook over medium-high heat for 3 minutes, stirring every minute, until the rice is steaming and the chicken is hot, then transfer everything to a plate.
150 g shrimp · 70 g dry pasta · 120 g tomato · 10 g garlic · 10 g parmesan · 7 g olive oil · seasoning
- Dice the 120 g tomato into 1 cm pieces, mince the 10 g garlic, pat the 150 g shrimp dry, and finely grate the 10 g parmesan if necessary. Combine 1 g salt with 0.5 g black pepper and divide it between the shrimp and tomato. The tomato and garlic can be prepared ahead.
- Bring a saucepan of water to a rolling boil over high heat. Add the 70 g dry pasta and boil for 10 minutes, stirring after 1 and 5 minutes, until tender with a slightly firm center; drain fully.
- While the pasta cooks, heat the 7 g olive oil in a frying pan over medium-low heat for 1 minute. Add the garlic and cook for 30 seconds, then add the tomato and its seasoning. Increase to medium heat and cook for 4 minutes, stirring after 2 minutes, until the tomato softens into a chunky sauce.
- Increase the heat to medium-high, add the shrimp and its seasoning, and cook for 4 minutes, turning after 2 minutes, until opaque throughout. Add the drained pasta and toss over medium heat for 1 minute until coated.
- Transfer the shrimp pasta to a plate and scatter the 10 g parmesan evenly over it.
150 g canned tuna, drained · 170 g cooked white rice · 65 g avocado · 100 g tomato · 40 g onion · seasoning
- Dice the 100 g tomato into 1 cm pieces, mince the 40 g onion into 3 mm pieces, and cut the flesh of the 65 g avocado into 1.5 cm cubes. The tomato and onion can be prepared ahead; cut the avocado just before serving.
- Heat the 170 g cooked white rice in a covered nonstick saucepan over medium-low heat for 4 minutes, stirring after 2 minutes, until steaming and the grains loosen.
- Mix the 150 g drained canned tuna, tomato, onion, 1 g salt, and 0.5 g black pepper for 30 seconds.
- Spoon the hot rice into a bowl, add the seasoned tuna mixture, and arrange the avocado over the top.
155 g chicken thigh, boneless and skinless · 260 g sweet potato · 150 g asparagus · 80 g liquid egg whites · seasoning
- Peel the 260 g sweet potato, cut it into 1.5 cm cubes, and pat dry. Trim the woody ends from the 150 g asparagus and cut the spears into 5 cm lengths; pat the 155 g chicken thigh dry and leave it whole. Combine 1 g salt with 0.5 g black pepper and divide it equally among the potato, chicken, asparagus, and 80 g liquid egg whites. The sweet potato can be cubed and chilled ahead.
- Preheat the Cuisinart for Roast, 390°F, 3 minutes. Cook on Roast, 390°F, 22 minutes total: add the seasoned potato first, shake it after 8 minutes, and add the seasoned chicken. Seven minutes later, flip the chicken, shake the potato, and add the seasoned asparagus for the final 7 minutes. The potato should be browned and tender, the asparagus lightly browned, and the chicken must reach 165°F (74°C).
- During the final 5 minutes, heat a nonstick frying pan over medium heat for 1 minute. Add the seasoned egg whites and cook for 4 minutes, folding every 30 seconds, until opaque, firm, and 160°F (71°C).
- Rest the chicken for 3 minutes, slice it crosswise into 1 cm strips, and plate it with the sweet potato, asparagus, and egg whites.
POST · CATCH — 14:30
30 g protein · 30 g carbs · 2 g fat · 258 kcal
Liquid, on purpose. Thirty minutes after the last set appetite is at its lowest point of the day and a plate of chicken is unappealing. A shake is not. Whey, glutamine and creatine here.
36 g whey protein · 120 g banana · 350 ml water · ice
- Peel the 120 g banana and cut it into 2 cm chunks; the banana can be portioned and frozen ahead.
- Add 350 ml water to the blender, followed by 36 g whey protein, the banana, and the ice. Blend on low for 10 seconds and then on high for 30 seconds, until smooth with no powder pockets or banana pieces.
- Pour the shake into a glass immediately.
36 g whey protein · 100 g blueberries · 60 g banana · 350 ml water · ice
- Rinse and dry the 100 g blueberries, then peel the 60 g banana and cut it into 2 cm chunks. The fruit can be portioned and frozen together ahead.
- Add 350 ml water to the blender, followed by 36 g whey protein, the blueberries, banana, and ice. Blend on low for 10 seconds and high for 35 seconds, until uniformly purple and completely smooth.
- Pour the berry shake into a glass immediately.
140 g 0% Greek yoghurt · 18 g whey protein · 90 g banana
- Peel the 90 g banana and cut it crosswise into 1 cm rounds. The yoghurt-whey base can be mixed and chilled ahead.
- Place the 140 g 0% Greek yoghurt in a bowl. Add the 18 g whey protein in three equal additions, stirring for 20 seconds after each addition, until smooth with no dry powder remaining.
- Arrange the banana rounds over the yoghurt mixture and serve it in the bowl.
36 g whey protein · 210 g pineapple · 350 ml water · ice
- Cut the 210 g pineapple into 2 cm chunks if it is not already cut; the pineapple can be portioned and frozen ahead.
- Add 350 ml water to the blender, followed by 36 g whey protein, the pineapple, and ice. Blend on low for 10 seconds and then on high for 40 seconds, until smooth and free of pineapple fibers or powder pockets.
- Pour the pineapple shake into a glass immediately.
M4 · REBUILD — 16:30
45 g protein · 50 g carbs · 20 g fat · 560 kcal
The biggest plate of the day, two hours after the shake. Carbohydrate is still pointed backwards at the session — glycogen resynthesis runs for hours, not minutes.
70 g wagyu ribeye · 120 g white fish fillet · 240 g potato · 150 g asparagus · 6 g garlic · seasoning
- Scrub the 240 g potato and cut it into 1.5 cm cubes; trim the 150 g asparagus and cut long spears in half. Mince the 6 g garlic and pat the 70 g wagyu ribeye and 120 g white fish fillet dry, leaving both whole. Combine 1 g salt with 0.5 g black pepper and divide it equally among the vegetables, ribeye, and fish. The asparagus and garlic can be prepared ahead.
- Preheat the Cuisinart for AirFry, 400°F, 3 minutes. Cook on AirFry, 400°F, 20 minutes total: add the seasoned potato first and shake after 7 minutes; after 13 minutes, shake again and add the asparagus and garlic. Cook for the final 7 minutes, shaking the vegetables after 4 minutes. The potato should be golden and fork-tender and the asparagus bright green with browned tips.
- While the vegetables cook, heat a dry frying pan over high heat for 2 minutes. Add the seasoned ribeye and cook for 2 minutes per side, until deeply browned and firming at the center. Rest it for 3 minutes; for a safely cooked steak, it should reach 145°F (63°C) after resting.
- Reduce the pan to medium heat and place the seasoned fish in the rendered ribeye fat. Cook for 3 minutes, flip, and cook for another 3 minutes, until opaque, easily flaked with a fork, and 145°F (63°C).
- Slice the rested ribeye across the grain and plate it with the fish, crisp potato, and garlic asparagus.
135 g salmon · 90 g liquid egg whites · 150 g cooked white rice · 120 g spinach · 6 g garlic · seasoning
- Mince the 6 g garlic, roughly chop the 120 g spinach, and pat the 135 g salmon dry. Combine 1 g salt with 0.5 g black pepper and divide it equally among the salmon, spinach-and-eggs, and 150 g cooked white rice. The cooked rice can be portioned and chilled ahead.
- Preheat the Cuisinart for AirFry, 390°F, 3 minutes. Season the salmon and cook it on AirFry, 390°F, 10 minutes, flipping after 5 minutes. It is done when opaque, easily flaked, and 145°F (63°C).
- While the salmon cooks, heat a nonstick frying pan over medium heat for 1 minute. Add the spinach, garlic, and their seasoning and cook for 2 minutes until wilted. Add the 90 g liquid egg whites and cook for 4 minutes, folding every 30 seconds, until set and 160°F (71°C).
- Add the rice and its seasoning to the pan and stir over medium-high heat for 3 minutes until steaming, then transfer the rice-spinach mixture to a plate and place the salmon on top.
125 g chicken breast · 30 g part-skim mozzarella · 55 g dry pasta · 150 g tomato · 11 g olive oil · 8 g garlic · seasoning
- Slice the 125 g chicken breast horizontally into two equal thin cutlets. Dice the 150 g tomato into 1 cm pieces, mince the 8 g garlic, and grate the 30 g part-skim mozzarella if necessary. Combine 1 g salt with 0.5 g black pepper and divide it between the chicken and tomato. Reserve 5 g olive oil for the chicken and 6 g for the sauce. The tomato sauce can be prepared ahead.
- Bring a saucepan of water to a rolling boil over high heat. Add the 55 g dry pasta and boil for 10 minutes, stirring after 1 and 5 minutes, until tender with a firm center; drain fully.
- While the pasta cooks, heat the reserved 6 g olive oil in a frying pan over medium-low heat for 1 minute. Cook the garlic for 30 seconds, then add the tomato and its seasoning. Increase to medium heat and cook for 7 minutes, stirring after 3 and 6 minutes, until softened and saucy.
- Coat the chicken with the reserved 5 g olive oil and its seasoning. Preheat the Cuisinart for AirFry, 380°F, 3 minutes, then cook the chicken on AirFry, 380°F, 10 minutes, flipping after 5 minutes. Top it with half the tomato sauce and all the mozzarella, then cook on Bake, 375°F, 3 minutes without shaking or flipping. The cheese should be melted and the chicken must reach 165°F (74°C).
- Toss the drained pasta with the remaining tomato sauce over medium heat for 1 minute, then plate the pasta and place the mozzarella-topped chicken beside it.
75 g wagyu sausage · 250 g liquid egg whites · 190 g sweet potato · 100 g mushrooms · 60 g onion · seasoning
- Peel the 190 g sweet potato, cut it into 1.5 cm cubes, and pat dry. Slice the 75 g wagyu sausage into 1 cm rounds, slice the 100 g mushrooms 5 mm thick, and dice the 60 g onion into 5 mm pieces. Combine 1 g salt with 0.5 g black pepper and divide it equally among the potato, vegetables, and 250 g liquid egg whites. The sweet potato can be cubed and chilled ahead.
- Preheat the Cuisinart for AirFry, 400°F, 3 minutes. Season the potato and cook it on AirFry, 400°F, 16 minutes, shaking after 8 minutes, until browned and fork-tender.
- While the potato cooks, heat a dry frying pan over medium-high heat for 2 minutes. Add the sausage and cook for 6 minutes, turning after 3 minutes, until browned throughout and 160°F (71°C); transfer it to a plate.
- Add the mushrooms, onion, and their seasoning to the rendered sausage fat and cook over medium-high heat for 6 minutes, stirring after 3 minutes, until browned and softened. Return the sausage, reduce the heat to medium, add the seasoned egg whites, and cook for 4 minutes, folding every minute, until set and 160°F (71°C).
- Add the crisp sweet potato, toss the hash over medium heat for 1 minute, and transfer it to a plate.
180 g 90/10 ground beef · 140 g cooked white rice · 120 g mushrooms · 60 g onion · 2 g olive oil · 6 g garlic · seasoning
- Slice the 120 g mushrooms 5 mm thick, dice the 60 g onion into 5 mm pieces, and mince the 6 g garlic. Combine 1 g salt with 0.5 g black pepper and divide it between the 180 g ground beef and the vegetables. The mushrooms, onion, and garlic can be prepared ahead.
- Heat the 2 g olive oil in a frying pan over medium-high heat for 1 minute. Add the beef and its seasoning, press it into an even layer, and cook undisturbed for 3 minutes. Break it into small pieces and cook for another 4 minutes, stirring twice, until browned with no pink remaining and 160°F (71°C); transfer it to a plate.
- Add the mushrooms, onion, and remaining seasoning to the retained beef fat. Cook over medium-high heat for 6 minutes, stirring after 3 minutes, then add the garlic for the final 30 seconds. The mushrooms should be browned, the onion soft, and the garlic fragrant.
- Return the beef and add the 140 g cooked white rice. Cook over medium-high heat for 3 minutes, stirring every minute, until the rice is steaming, then transfer everything to a plate.
M5 · TAPER — 19:00
35 g protein · 10 g carbs · 19 g fat · 351 kcal
The last food of the day. Closes protein, holds carbohydrate to 10 g, and clears the way for the pre-bed shots roughly two hours later. Animal PM at bedtime.
150 g white fish fillet · 180 g asparagus · 50 g avocado · 9 g olive oil · 6 g garlic · seasoning
- Trim the 180 g asparagus and cut it into 5 cm lengths; mince the 6 g garlic, cut the 50 g avocado into 5 mm slices, and pat the 150 g white fish fillet dry. Combine 1 g salt with 0.5 g black pepper, using half on the fish and half on the asparagus. Reserve 5 g olive oil for the fish and 4 g for the asparagus. The asparagus and garlic can be prepared ahead.
- Preheat the Cuisinart for AirFry, 390°F, 3 minutes. Coat the asparagus with its 4 g oil and seasoning and cook on AirFry, 390°F, 13 minutes total. After 4 minutes, shake the asparagus and add the fish coated with its 5 g oil and seasoning. Four minutes later, flip the fish, shake the asparagus, and add the garlic for the final 5 minutes. The asparagus should have browned tips, and the fish should be opaque, flake easily, and reach 145°F (63°C).
- Rest the fish for 2 minutes, then arrange it on a plate with the garlic asparagus and avocado slices.
165 g chicken thigh · 80 g broccoli · 80 g spinach · 25 g avocado · 6 g garlic · seasoning
- Divide the 80 g broccoli into 3 cm florets, mince the 6 g garlic, cut the 25 g avocado into 5 mm slices, and roughly chop the 80 g spinach. Pat the 165 g chicken thigh dry and leave it whole. Combine 1 g salt with 0.5 g black pepper and divide it between the chicken and vegetables. The broccoli and garlic can be prepared ahead.
- Preheat the Cuisinart for AirFry, 385°F, 3 minutes. Season the chicken and cook it on AirFry, 385°F, 16 minutes, flipping after 8 minutes without shaking. It is done when browned, firm at the thickest point, and 165°F (74°C). Transfer it to a board, reserve its rendered juices, and rest it for 3 minutes.
- Heat a frying pan over medium-high heat for 1 minute, add the rendered chicken juices and broccoli, and cook for 5 minutes, stirring after 2 minutes. Add the spinach, garlic, and remaining seasoning, reduce to medium heat, and cook for 2 minutes, until the broccoli is easily pierced and the spinach is wilted.
- Slice the rested chicken crosswise into 1 cm strips and plate it with the cooked greens and avocado.
200 g 2% cottage cheese · 13 g unflavoured whey protein · 70 g avocado
- Cut the flesh of the 70 g avocado into 1 cm cubes. The cottage-cheese and whey base can be mixed and chilled ahead.
- Place the 200 g 2% cottage cheese in a bowl and add the 13 g unflavoured whey protein in three additions, stirring for 20 seconds after each, until evenly incorporated with no dry pockets.
- Spoon the mixture neatly into the bowl and arrange all the avocado cubes over the top.
130 g shrimp · 180 g mushrooms · 100 g spinach · 16 g ghee · 10 g avocado · 8 g garlic · seasoning
- Slice the 180 g mushrooms 5 mm thick, roughly chop the 100 g spinach, mince the 8 g garlic, cut the 10 g avocado into 5 mm slices, and pat the 130 g shrimp dry. Combine 1 g salt with 0.5 g black pepper and divide it between the mushrooms and shrimp. The mushrooms, spinach, and garlic can be prepared ahead.
- Heat a frying pan over medium-high heat for 2 minutes. Melt 8 g of the ghee for 20 seconds, add the mushrooms and their seasoning, and cook for 6 minutes, stirring after 3 minutes, until deeply browned and no longer releasing liquid; transfer them to a plate.
- Melt the remaining 8 g ghee over medium-high heat for 20 seconds. Add the shrimp and their seasoning and cook for 3 minutes, turning after 90 seconds. Add the garlic and cook for 1 more minute, until the shrimp are opaque throughout and the garlic is fragrant.
- Return the mushrooms, add the spinach, and toss over medium heat for 2 minutes until wilted, then transfer the sauté to a plate and arrange the avocado alongside.
The training window, minute by minute
Two honest notes on that stack, both covered in more depth in No Capsule Adds Hours. Creatine timing is irrelevant — saturation is what matters, so only the daily total counts. Pick one: 5 g once, or 2.5 g pre and 2.5 g post. What you do not want is 5 g twice simply because creatine appears twice on the schedule. Past saturation the extra buys nothing.
And glutamine is not muscle-retention insurance. The evidence for performance or hypertrophy in someone already eating 225 g of protein is weak. If it seems to settle your gut, keep it and call it what it is — personal experience, not established. Drop it without guilt otherwise.
Audit every label, not just the pre-workout. Omega softgels are pure fat, greens powders and sweetened electrolytes carry carbs, and anything that goes in the coffee counts. All of it comes out of the food plan rather than sitting invisibly on top of the 2,455. The coffee itself is free if it is black.
Why the numbers are what they are
Mifflin-St Jeor on 105 kg, 182 cm, age 44 gives a basal rate of 1,972 kcal. An activity factor of 1.5 — six training days plus real walking volume — puts maintenance near 2,959 kcal. The target is 2,455 kcal, a deliberate 17% deficit, predicting roughly 0.45 kg of fat a week. Ten kilos is therefore about a 22-week project.
The obvious question is why not cut harder and finish faster. The answer came out of my own bloodwork.
The most likely reading is that the energy deficit outweighed the peptides. It is two measurements on one person, so it does not prove causation — but it is the best evidence I have about my own body, and it points one way: cut harder and the deficit wins by more.
Which is the whole argument for a moderate cut: an aggressive deficit buys a more exciting first month and a worse final body composition. Full breakdown in The Deficit Beat the Peptides, and the panel it came from is in Twenty-One Markers and an ECG.
Protein is fixed at 225 g — 2.14 g per kg of bodyweight, or roughly 3.0 g per kg of lean mass taking lean mass at about 75 kg, which is an estimate off BMI and not a scan. Testosterone replacement raises recovery capacity, but it does not make protein optional. And because appetite is no longer a reliable reminder to eat, six deliveries of 30-45 g are far easier to actually finish than two enormous meals.
Carbohydrate is 220 g, not zero. Keto ended in July and the metabolic data argues for using carbs deliberately: HbA1c 5.7 → 5.4 and HOMA-IR 1.78 → 0.90. Insulin sensitivity is in good shape, which is the condition under which putting carbohydrate around training makes sense rather than being a liability. Load, the shake and Rebuild carry 140 g — 64% of the day's total — inside the window from 11:45 to 16:30.
One honest note on the schedule: Bridge at 10:30 and Load at 11:45 are only 75 minutes apart, and on a slow-emptying day that is too much too close together. When it is, merge them — 75 g of protein in one 11:15 meal is a perfectly good day. The clock is a default, not a rule.
Why the day ends at 19:00
CJC-1295 supplies a GHRH-type signal and ipamorelin hits the ghrelin receptor, but pituitary growth-hormone release is still governed by the balance between those stimulatory signals and somatostatin, the main inhibitory one. A large glucose and insulin excursion shortly before the injections pushes that balance the wrong way.
So the final meal is at 19:00, deliberately low in carbohydrate, and the pre-bed shots go in roughly two hours later. This does not produce zero insulin — protein raises insulin too — but it removes an entirely avoidable collision.
Water, salt and coffee
Five litres is already the habit. Spreading it beats forcing it:
Five litres, an hour of training, Medellín's climate and a GLP-1 agonist together make sodium consistency matter more than usual. Plain water without enough salt can make hydration feel worse rather than better. Measure it — the 1 g in each savoury recipe, whatever the food carries, and any electrolyte product all belong in the same count. Himalayan salt is fine sodium chloride, but its trace minerals are far too small to be a strategy on their own.
Both coffees before 10:30. If the pre-workout has caffeine, 12:45 is a third dose landing about nine hours before bed — roughly two average caffeine half-lives, so a meaningful fraction is still circulating at lights out. When sleep quality starts sliding, that is the first variable to pull.
The rest day
Protein stays at 225 g. Fat stays at 75 g. Carbohydrate drops by about 60 g, putting the day near 160 g of carbs and 2,215 kcal.
Do not build a second menu. Drop the fruit out of the post-workout shake but keep its 30 g of protein if the liquid feed helps appetite. Then take roughly 20 g of carbs off the Load starch and 10 g off Rebuild. The protein schedule, the 19:00 cutoff and the empty-stomach window are unchanged. Carbohydrate falls because training demand fell. Protein never does.
Which also means the weekly average is not 2,455. Six training days at 2,455 plus one rest day at 2,215 averages 2,421 kcal — call it an 18% deficit rather than 17%. And the maintenance figure it is measured against is itself an estimate: the real one comes out of three or four weeks of weight and waist numbers, not out of an equation.
Air fryer settings, in one place
Each recipe above already carries its own settings, so this is a reference for anything you cook outside the plan. All AirFry mode unless noted.
The BBQ plate earns its place on exactly one thing: wagyu ribeye. Get it properly hot, no oil, two minutes a side, rest it four. An air fryer will cook a ribeye but it will not crust it. Everything else that wants a fast sear — burgers, chicken for a bowl, shrimp — goes on the plate or in a sartén, and the air fryer takes the hands-off work: starches, trays, anything you want to walk away from.
The weekly shop
Inventory for a seven-day rotation, not a list of things to eat every day. Pick the recipes first, then scale.
On the tuna: buy light or skipjack, not albacore — albacore runs roughly three times the mercury, and a mix-and-match structure makes it easy to eat tuna most days without noticing. Rotate it against the white fish and the shrimp.
And note the wagyu line: two or three portions across the whole week, not seven burgers plus steaks plus sausages. In a deficit wagyu is a flavour allocation, not a protein source.
Batch what you can. Rice keeps two days — cool it fast and refrigerate within the hour, because cooked rice left standing is the textbook way to grow something reheating will not fix. Egg cups keep three days. Potatoes and sweet potatoes can be cubed and chilled the night before, which takes five minutes off every breakfast.
Seven things worth adding to the shop
The current ingredient list can run this plan. It is just harder and more expensive than it needs to be.
The point of all of it
Six training days a week is the loud part. It is also the part that fails quietly if the kitchen does not hold up its end. Twenty-two weeks at a 17% deficit with 225 g of protein a day is not dramatic and is not supposed to be — it is the boring arithmetic that lets the training convert into something. The sessions themselves are logged as they happen, most recently in Three of Six.
The number I keep coming back to is IGF-1 falling to 214 across three months of peptides meant to push it the other way. That is not an argument against the protocol. It is an argument for feeding it properly, which is the entire reason this document exists.
Now it is 25 recipes and one table. Pick one from each row and stop thinking about it.
MONSTER 2.0 — The Blueprint — the training half. This article is its companion.
The Deficit Beat the Peptides — the IGF-1 result that set the size of the deficit.
No Capsule Adds Hours — what the supplement stack does and does not do.
Twenty-One Markers and an ECG — the bloodwork the metabolic numbers came from.
Three of Six — a session log from the block this plan feeds.
