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Guides, recipes, training principles, and tools , all built around the same genetics-first logic your protocol runs on. Bookmark this page. Come back to it.

Nutrition

Nutrition Guides

The day to day of eating on your protocol, split into five guides. Pick one.

Guide

Meal Prepping

Eight steps that turn eating right into a once a week job.

Guide

Carb Cycling 101

Match your carbs to your training days.

Guide

Fiber 101

Two types, how much you need, and where it comes from.

Guide

Restaurant Survival Guide

A system for ordering anywhere, on any menu.

Reference

Costco Shopping List

The bulk items worth keeping stocked.

Nutrition Guide

Simple Steps for Meal Prepping

Meal prepping is about making your fitness journey easier. Save time, stay consistent, and keep your goals within reach , without overcomplicating your week.

1. Plan Your Meals

Decide what you'll eat for the week based on your goal , weight loss, muscle building, or maintenance. Use a few staple ingredients to create different meals. Think protein, carbs, and veggies. Use your ideal foods list to pick foods that fit your style of eating.

2. Grocery Shop with a List

Stick to essentials and avoid overbuying. Choose foods that cook well in bulk , chicken breast, rice, eggs, oats, frozen vegetables.

3. Pick a Prep Day

Choose one or two days a week to cook and portion. Sunday and Wednesday are popular choices.

4. Cook in Batches

Bake your proteins, cook your carbs, and roast a tray of vegetables all at once. A rice cooker or Ninja Foodi will save you significant time and give you fresh hot rice for every meal.

Simple Shredded Chicken: Heat a pan on high, spray with cooking spray, season generously. Cook 2–3 min per side. Add bone broth to cover chicken halfway. Cover and reduce to medium-low. Cook 20–25 min until internal temp hits 165°F. Shred and use all week.

5. Portion and Store

Use containers divided by portion size. Label them by day or meal if it helps you stay on track.

6. Keep It Balanced

Every meal should have a protein, a carb, and a veggie. Grilled chicken, sweet potato, and broccoli. Ground turkey, rice, and spinach. Keep it simple.

7. Make It Convenient

Keep grab-and-go snacks ready , boiled eggs, jerky, Greek yogurt. Keep your fridge organized so you can find what you need without thinking.

8. Rotate to Avoid Burnout

Switch up your proteins, carbs, and seasonings weekly. Simple marinades or spice blends can make the same ingredients feel completely different.

Nutrition Guide

Carb Cycling 101

You don't need to eat the same way every day. Your training schedule already tells you what your body needs , this is how you match the two.

Why It Works

  • Adds variety , carb cycling opens up room for more enjoyable foods on workout days, making the whole process more sustainable.
  • Supports energy needs , carbs are stored as muscle glycogen. When you train, you burn through that glycogen. Cycling replenishes it strategically.
  • Optimizes glycogen use , by depleting and refilling glycogen stores intentionally, your body gets more efficient at using carbs for performance and recovery.

How to Structure It

Low-Carb Days (Rest Days)

Drop carbs to zero on rest days. Veggies do not count , eat as many as you want.

Medium-Carb Days (Training Days)

Stick to your regular meal plan on workout days, except for one designated high-carb day.

High-Carb Day (Once Per Week)

Pick one training day , ideally leg day , and increase your carbs by 100g. Finish the day with a cheat meal as your last meal. Whatever you're craving. Then move on.

Why Add This

Your plan is already built to get you to your goal weight. Carb cycling can speed up that progress, boost gym performance, and add enough variety to keep things from feeling like a grind.

Nutrition Guide

Fiber 101

One variable that quietly governs digestion, blood sugar, gut bacteria, and detox function. Most people hit about half the target. Here is what actually matters.

Two Types of Fiber

Soluble Fiber

Dissolves in water to form a gel. Slows digestion, stabilizes blood sugar, and lowers LDL cholesterol.

  • Oats, apples, citrus fruits
  • Chia seeds, flaxseed
  • Psyllium husk, Sunfiber

Insoluble Fiber

Does not dissolve. Adds bulk to stool and keeps things moving. Key for preventing constipation and clearing waste efficiently.

  • Whole grains, nuts and seeds
  • Vegetables , especially leafy greens, broccoli, carrots, cabbage

How Much Should You Eat?

  • Target 25–35g of total fiber per day
  • Aim for roughly a 50/50 split between soluble and insoluble sources
  • Adjust the ratio based on how your gut responds , more soluble if you have GI irritation, more insoluble to restore regularity

Fiber Supplements

Useful when food intake is limited or digestion needs extra support.

  • Psyllium husk , rich in soluble fiber, calms the colon, helps with both constipation and loose stools
  • Sunfiber (PHGG) , low-FODMAP, promotes microbial balance, very well tolerated

Start with half a teaspoon and increase gradually. Hydrate well , fiber without water is just bulk sitting still.

Fiber is not just bulk. It is terrain intelligence , one of the most underused levers in gut health and metabolic function.

Nutrition Guide

Restaurant Survival Guide

Restaurants are not the problem. Not having a system is. This gives you one that works every time, on any menu.

Rule of thumb: Low Carb Days = Protein + Veggies + Minimal Carbs. High Carb Days = Protein + Veggies + Clean Carbs (Cheat Meal Optional).

1. Protein First

Always order protein as your anchor. Grilled chicken, steak (lean cuts), turkey burger, grilled or baked fish, eggs or egg whites at breakfast spots.

Always ask: no oil, butter, or sauce. Avoid anything breaded, fried, glazed, or cream-covered.

2. Low Carb Day Plate

Build it: Protein + Steamed Veggies + Salad. Swap fries, bread, or rice for steamed broccoli, spinach, asparagus, or a side salad with dressing on the side.

3. High Carb Day Plate

Build it: Protein + Veggies + Clean Carb (or Cheat Meal). Clean carb options: white or brown rice, baked potato or sweet potato, quinoa, oatmeal at breakfast. This is your flex window , enjoy it and move on.

4. Bread and Buns

Low carb day: ditch it or go lettuce wrap. High carb day: open-face or eat it whole if it fits your plan.

5. Sauces and Dressings

Good picks: salsa, mustard, hot sauce, olive oil + vinegar, lemon juice. Avoid: ranch, honey mustard, teriyaki, anything creamy. Ask for sauces on the side and dip your fork first , you'll use a fraction of the amount.

6. Cooking Methods

Ask for: grilled, roasted, steamed, baked. Avoid: fried, crispy, smothered, creamy.

7. Drinks

Water, sparkling water, black coffee, tea. Avoid soda, juice, sweetened drinks, and alcohol unless it's a planned cheat meal.

8. Dessert

Low carb day: skip it. High carb day: choose something worth it, not random junk. A protein bar and decaf coffee gets the job done if cravings hit after dinner.

Shopping Reference

Costco Shopping List

A stocked kitchen is the cheapest insurance against a bad food day. These are the items worth buying in bulk.

Protein

Chicken Breast
Chicken Tenderloins
Beef Eye of Round~6lb portions, under $40. Trim, cut into filets, bag and freeze.
93/7 or 96/4 Ground Beef
BisonLean, flavorful alternative to beef.
Eggs & Egg Whites
Canned Tuna or Salmon
Ground Turkey

Dairy & Dairy Alternatives

Greek Yogurt
Cottage Cheese
Unsweetened Almond Milk0 sugar
Whey Isolate Protein Powder

Carbohydrates

Bibigo Rice CupsConvenient, ready in 90 seconds.
Kokuho Rose RiceIdeal for rice cooker batches.
OatsSteel-cut or quick oats, versatile carb source.

Vegetables

Frozen Veggie Medleys
Broccoli / Cauliflower / Asparagus
Spinach

Extras

Olive Oil or Avocado Oil
Bone BrothHigh protein, great for cooking rice or soups.
JerkyLow-sodium, no-sugar options only.
Sparkling Water
Food Guide

The Rebuilt Food Guide

Every food sits somewhere on a continuum, from build-your-plate-around-it to once-in-a-while. Pick a macro and scan the tiers, or search a food to see where it lands and what it counts as.

⌕

Nothing on the Rarely tier is off the table. The tiers describe what your week should mostly be made of, not a list of rules to feel bad about. Your targets and your check-ins are where the precision lives.

Recipe Library

Recipes

Every recipe in this library has real macros attached. Pick a meal, hit your numbers, skip the guesswork. Select a book below.

The GHH standard

Every recipe in this library is built around the GHH framework: real proteins, whole carbohydrates, quality fats. If you could Gather, Hunt, or Harvest it, it belongs here. That is the standard the Field Manual teaches and the one these recipes are built on. The dinner section in particular was designed around it from day one. Protein powder appears in a few recipes as a tool, not a substitute for real food.

Breakfast

Breakfast Recipes

6 recipes. Real food, high protein, built around eggs, oats, and whole ingredients.

Lunch

Lunch Recipes

10 recipes. Bowls, wraps, soups, and stir fries. All whole food based.

Dinner

Dinner Recipes

20 recipes. The strongest section. Mostly GHH from the start.

Desserts

Dessert Recipes

4 recipes. The ones that held up against the GHH standard.

Breakfast

Breakfast Recipes

Six options built around real food. Every one hits high protein without making breakfast a project.

Lunch

Lunch Recipes

Ten recipes across different cuisines and styles. Whole food based, complete macros on every one.

Dinner

Dinner Recipes

Twenty dinners. The most GHH-aligned section in the library. Expand any card for the full recipe.

Desserts

Dessert Recipes

25 recipes , puddings, mug cakes, protein balls, ice cream, and more. All with macros.

Training Guide

How to Build Muscle

The principles your program is built on. Not theory , the actual variables that determine whether training builds you up or breaks you down.

Section

The Basics

Reps, sets, and volume, defined.

Section

Intensity

How hard every set needs to be.

Section

Volume

When and how to add sets.

Section

Progressive Overload

Beat last session. That is the whole engine.

Section

Exercise Selection

Two to three exercises per muscle, chosen right.

The Basics

Sets and Reps

A rep is one full movement of an exercise , one bicep curl up and down is one rep. A set is a group of reps done without stopping. Ten push-ups in a row is one set of ten reps.

Volume

Volume is the total number of sets you perform per week for any given muscle group. If you do 5 sets for chest on Monday and 6 sets on Thursday, your weekly chest volume is 11 sets. The target is 10–20 sets per week, per muscle group.

Frequency

Frequency is how many times per week you train a muscle. The ideal frequency for any given muscle group is 2–3 times per week.

Eccentric vs. Concentric

The eccentric phase is the lowering portion , where you get a stretch on the muscle. This should be controlled. Use a 3-second count as a default. The concentric phase is the contraction , the pushing or pulling portion. This should always be as powerful and fast as you can make it.

Intensity

Intensity is how hard you push yourself in any given set. Push every set to the brink of failure.

Failure is when you cannot complete another full rep with good form. The moment your back arches, your feet lift, or you compensate in any way , that is failure. If form breaks down well before your target rep, drop the weight.

Every set should end at failure or within one to two reps of it. Take at least one set per exercise completely to failure so you know where it actually is.

Pro tip: When you think you've hit failure, ask yourself , if there was a gun to my head, how many more reps could I do? If the answer is more than 1 or 2, keep pushing.

Volume

All programs start at low volume so you can progress according to your own physiology. You can add sets over time using these criteria:

  • You pushed as hard as you could on every set
  • The target muscle was genuinely challenged , you left the gym feeling it
  • You got a pump in the target muscle (less reliable during a dieting phase, but still a useful signal)
  • Recovery is dialed in , slight soreness the day after, gone before you train that muscle again

If you are still sore after 2–3 days or by the time your next session arrives, you are doing too many sets. Remove one. Everyone is built differently. Use the criteria to find your volume sweet spot and adjust as you go.

If you are under-eating protein, sleeping poorly, or under heavy stress , your recovery will suffer regardless of volume. Solve those first before adjusting set counts.

Progressive Overload

Your goal every session is to improve. Sometimes that means adding weight. Sometimes it means adding reps. This is progressive overload , the core driver of muscle growth.

Every exercise has a rep range, for example 12–15. Your target is the top number on every set. You will not always hit it. It might look like this: Set 1: 15 reps. Set 2: 14 reps. Set 3: 12 reps.

Next session, beat the sets that fell short. Once you hit 15 on all sets, add 5–10 lbs and start over. Rinse and repeat.

If you are stuck on a rep count for more than two weeks, go up in weight and reset to the base number.

Exercise Selection

Choose 2–3 exercises per muscle group. If you do not feel the connection on a specific exercise, it is probably not right for you. If you hate an exercise, swap it for something you can perform with intent. Do not change your exercises until the 12-week mark, then experiment from there.

Chest

One press (flat or incline) and one fly movement.

Back

1–2 vertical pulls (pulldowns or pull-ups) and 2–3 rowing exercises. Hits the full back.

Shoulders

A lateral raise and a pressing movement. Rear delts get hit on back days from rowing but can be isolated with a rear fly if needed.

Biceps

One standard curl, one curl in a stretched position, one hammer curl.

Triceps

One extension (rope pushdowns), one overhead extension, one pressing movement (close-grip bench or JM press).

Hamstrings

One hip hinge (Romanian or stiff-legged deadlift) and one knee flexion exercise (seated or lying leg curl).

Quads

A full range of motion exercise (hack squat, leg press, pendulum squat, or heel-elevated smith squat) and a leg extension.

Glutes

Hip thrust or high-foot-position leg press for the main glute. Hip abduction machine for the glute medius.

Calves

Calves respond best to standing variations. Experiment and find what you connect with.

Field Manual

About the Field Manual

This portal and the Field Manual run on the same system. They cover different ground , both are worth having.

The Field Manual covers all six terrain pillars in full: nutrition, exercise, environment, sleep, genetics, and supplementation. It explains the science behind your protocol, connects your DNA results to each recommendation, and gives you condition-specific guidance that this portal doesn't replicate.

The portal gives you the recipe library, the meal planner, and tools that update. The manual gives you the depth behind the decisions. One without the other is half the system.

If you have it, use it. If you don't, that's what the link below is for.

Don't have the Field Manual?

It comes with the DNA Kit. Kit orders are paused while lab paperwork gets updated, so the move right now is the waitlist. Join it and you are first in line when orders reopen.

Join the Kit Waitlist →
Meal Planner

Daily Meal Generator

Enter your daily targets and the planner builds a full day from the recipe library. Real macros, real recipes, no math on your end.

Enter Your Targets

Higher carbs on training days, lower on rest days. That is the whole method. Carb Cycling 101

How it works: Put in your calorie and protein targets, pick your meals and day type, and hit generate. The planner runs dozens of combinations from the recipe library and hands you the day that lands closest to your numbers. Lock the meals you want to keep, swap the one you do not, and build a grocery list once the day looks right. Training days pull more carbs into the day, rest days keep them out. On bigger days the planner adds calorie add-ons to close the gap, since the right way to add calories is around your meals, not by tripling your chicken. Adjust portion sizes to fine-tune.

Sections