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Macronutrient Strategy Based on Goal Lean Bulking or Recomposition Protein : 1.0–1.2g per lb of body weight Carbs : 1.5–2.5g per lb depending on training volume Fats : 20–30% of total intake Best practices : Use DHEA to support natural hormone levels while building lean mass Prioritize pre- and post-workout carb/protein meals to leverage IGF-1 sensitivity Use Greens + Reds to maintain digestion, energy, and recovery on high-calorie days Cutting or Deficit Phases Protein : 1.2–1.4g per lb (preserve lean tissue) Carbs : Lower to 1.0–1.5g per lb, centered around training Fats : 25–35% of intake, favor omega-3s Support tools : ZMT to enhance sleep, mood, and stress recovery Krill Oil to support lipid health and reduce inflammation during hard diets Work with a coach from The Swole Kitchen for custom deficit-based coaching and macro accountability “Optimizing the GH/IGF-1 axis with nutrition requires protein adequacy, glycemic control, and nutrient timing—especially during periods of energy restriction.” — Antonio et al., Journal of the International Society of Sports Nutrition Meal Timing and GH Maximization Fast 2–3 hours pre-dose (if taken at night) to amplify natural GH pulse Pre-bed carbs may improve serotonin and REM sleep for some users Protein and carb pairing post-workout is critical for IGF-1 utilization and recovery Keep fiber consistent to manage appetite surges Tip: A sample pre-bed recovery meal might include jasmine rice, lean ground turkey, sautéed spinach, and avocado — a balance of GH-friendly macros and sleep-enhancing micronutrients