Diet

Today — rough running total · sanity-check, not a grade

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Daily Targets — modest lean bulk

~170–180g protein · ~3,400 calories (a slight surplus over ~3,150–3,300 maintenance).

The lever is calorie-dense food, not volume. Let the scale creep up slowly — a little fat is fine. Don't judge by the daily scale (it can't tell muscle-gain-with-fat-loss from a stall): judge by strength + monthly photos + tape (waist / shoulders / arms) on the History page. Weigh as a weekly average for the trend only.

Where It Comes From

Source	Cal	Protein
Shake (daily anchor)	~840	~44g
Daily target	~3,400	~180g
Left for meals	~2,560	~136g

The shake covers ~840 cal / ~44g protein; the rest comes from food — ~136g protein across your meals (meat, fish, eggs, dairy). Meals stay calorie-dense: rice, potatoes, pasta, olive oil, nuts, avocado.

Shake Slot — rotate the two · ~840 cal / ~44g P each · NO POWDER (it was the gas trigger)

1. Mass Gainer Shake ~840 cal / ~44g P

Blend the liquids briefly, let it sit so foam collapses. (Protein comes from the milk + PB — no powder.)

2 cups Fairlife lactose-free milk (300 cal / 26g)
½ cup dry oats
3 tbsp peanut butter
1 banana

2. Mocha Almond Mass Shake ~840 cal / ~45g P

Blend the liquids & cocoa, let it settle. (No powder — protein from the milk + almond butter.)

2 cups Fairlife lactose-free milk (300 cal / 26g)
3 tbsp almond butter
2 tbsp cocoa powder
½ cup decaf cold brew or 1 shot decaf espresso (you already get caffeine from morning coffee)
½ cup dry oats + 2 dates (or 1 tbsp honey)

Snacks — optional, for closing a protein/calorie gap

Greek Yogurt Power Bowl ~575 cal / ~37g P

A big Greek-yogurt base carries the protein (no powder). Great for closing a protein gap late in the day.

1½ cups plain Greek yogurt
¼ cup granola
1 tbsp honey
¼ cup nuts
a little vanilla + cinnamon
optional: berries
bigger version (~750 cal): double the granola + nuts to close calories too