Recomposition Nutrition System — Nutrition Only

🔥 STOP GUESSING WHAT TO EAT

The Frame of David Body Recomposition Nutrition System gives you a complete structure for fat loss, muscle support and improved body composition.

This is not a restrictive meal plan that you follow once and abandon.

You receive a fully worked 7-day nutrition plan, together with the tools to calculate your own targets, prepare meals, track food accurately, adjust portions, make substitutions and build future weeks around your goal.

✅ ONE-TIME PURCHASE
✅ NO SUBSCRIPTION
✅ DOWNLOAD IT. KEEP IT. REUSE IT.

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🎯 WHAT THIS SYSTEM HELPS YOU DO

✓ Calculate a realistic calorie target
✓ Understand how much protein to aim for
✓ Read food labels and calculate portions
✓ Structure meals for fat loss, muscle gain or recomposition
✓ Prepare repeatable meals without unnecessary complexity
✓ Track progress and recognise when an adjustment is needed
✓ Build future meal plans around your preferences and lifestyle
✓ Understand where supplements may—or may not—fit

The goal is not to follow one menu forever.

The goal is to understand how to plan, prepare, track and adjust your nutrition independently.

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🥗 COMPLETE 7-DAY BODY RECOMPOSITION MEAL PLAN

A complete Monday-to-Sunday worked example showing how calories, protein, portions and meals can be organised across a full week.

YOU’LL GET:

✓ Exact food quantities and portions
✓ Calories and protein for every meal
✓ Daily calorie and protein totals
✓ Seven day-at-a-glance meal-plan tables
✓ Simple meal-preparation instructions
✓ Complete shopping list
✓ Food swaps and alternatives
✓ Structured meals and planned snacks
✓ Practical examples of how the full week fits together

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🧮 CALORIE + PROTEIN TARGET SYSTEM

The system teaches you how to calculate your own starting targets rather than copying someone else’s numbers blindly.

YOU’LL LEARN:

✓ How to estimate your calorie needs
✓ How to select an appropriate calorie target for your goal
✓ How to calculate a daily protein target
✓ How to adjust meal portions around your target
✓ How to review your progress before making changes
✓ How to avoid reacting to one weigh-in or one imperfect day

The included meal plan uses an approximately 2,400-calorie worked example for an 80 kg individual, with approximately 128–160 g of protein per day.

This is an example structure—not a universal prescription.

Your portions should be adjusted around your body weight, activity level, progress and goal.

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🍽️ MEAL PREP + DIET STRUCTURE GUIDE

You also receive additional guidance for building meals beyond the worked week.

INCLUDES:

✓ Fat-loss meal structure
✓ Muscle-gain meal structure
✓ Body recomposition meal structure
✓ High-protein meal and snack ideas
✓ Breakfast, lunch and dinner options
✓ Food substitutions and lower-calorie swaps
✓ Build-your-own-meal framework
✓ Build-your-own-week guidance
✓ Portion control without full calorie tracking
✓ Shopping and weekly preparation checklist
✓ Eating-out and takeaway guidance
✓ Common mistakes and troubleshooting

This allows you to repeat the system without eating exactly the same meals every week.

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💊 3. SUPPLEMENT FULL GUIDE — PERFORMANCE EDITION

A complete practical guide to understanding supplements for performance, recovery, cognition, digestion, hydration and general health.

Supplements are optional. This guide helps you understand which products may be relevant, what they are used for and what to check before buying—without suggesting that you need to take everything.

INCLUDES 11 COMPLETE SUPPLEMENT GUIDES:

✓ Creatine monohydrate
✓ Protein powder
✓ Psyllium husk
✓ Omega-3: EPA + DHA
✓ L-tyrosine
✓ Rhodiola rosea
✓ Bacopa monnieri
✓ Magnesium L-threonate
✓ Caffeine
✓ Electrolytes
✓ Vitamin D

YOU’LL ALSO GET:

✓ 11 premium supplement infographics
✓ Six goal-based supplement categories
✓ Supplements-at-a-glance comparison table
✓ Practical use and timing guidance
✓ Safety and suitability considerations
✓ Product-quality and label-reading guidance
✓ Common supplement myths explained
✓ Simple supplement stack builder
✓ Frame of David personal supplement routine
✓ Guidance to help you decide what may—or may not—be worth using

The goal is not to build the biggest supplement stack. It is to make informed decisions and keep your routine simple.

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⚙️ HOW THE SYSTEM WORKS

1️⃣ Calculate your starting calorie and protein targets

2️⃣ Follow the complete worked 7-day example

3️⃣ Weigh and track your food accurately

4️⃣ Adjust portions to match your own targets

5️⃣ Swap foods and meals around your preferences

6️⃣ Build future weeks using the same structure

7️⃣ Review your progress over time

8️⃣ Make one controlled adjustment when required

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👤 THIS SYSTEM IS FOR YOU IF YOU WANT TO:

✓ Lose fat without following an extreme diet
✓ Maintain or build muscle while improving body composition
✓ Understand your calorie and protein requirements
✓ Stop guessing what to eat each day
✓ Follow a complete seven-day meal structure
✓ Prepare simple meals you can repeat
✓ Learn how to weigh, track and adjust food
✓ Build your own meals instead of depending on fixed menus
✓ Understand supplements without unnecessary hype
✓ Improve nutrition without purchasing a workout programme
✓ Own a system you can keep, repeat and adapt

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🔁 A SYSTEM YOU CAN REPEAT

This is not a temporary menu or a rigid diet challenge.

You begin with the worked week, learn the underlying structure and then adapt it around:

• Your calorie target
• Your protein target
• Your preferred foods
• Your schedule
• Your training demands
• Your progress

The objective is to build a nutrition routine that remains useful beyond the first seven days.

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💳 ONE-TIME PURCHASE

✅ No subscription
✅ No recurring payment
✅ Download the complete Nutrition System
✅ Keep it and reuse it whenever you need structure

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🏋️ NEED TRAINING AS WELL?

The Complete Body Recomposition System is the best-value option.

It includes this full Nutrition System together with:

✓ Complete 4-Week Kettlebell Workout Program
✓ Beginner-to-advanced training options
✓ Exercise demonstrations
✓ Strength and muscle progression guidance
✓ Progress tracking
✓ Full Supplement Guide — Performance Edition
✓ All supporting Frame of David guides and tools

Choose the Complete System when you want your training, nutrition, supplementation and progress structure working together.

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⚠️ IMPORTANT INFORMATION

This product provides general fitness, nutrition, supplement and health education. It is not personalised medical or dietetic advice and is not intended to diagnose, treat or manage any medical condition.

Nutritional values are estimates and may vary between products, brands and preparation methods. Always check the labels of the foods you use and adjust quantities where required.

People with a medical condition, medication use, pregnancy, a history of disordered eating or uncertainty about dietary or supplement suitability should seek advice from an appropriately qualified healthcare professional.

CALCULATE. PREPARE. TRACK. ADJUST. REPEAT.