This is your starting point for calories and macros based on your body, goal, activity level, and health considerations.
Protein stays high. Fats stay controlled. Carbs are adjusted with purpose.
No fluff. No random numbers. Just a cleaner, smarter way to fuel fat loss, maintenance, and muscle gain the Alpha way.
Protein First
Anchored high to support muscle retention, recovery, and performance.
Moderate Fats
Enough to support health and consistency without crowding out carbs.
Smarter Screening
Health considerations shape the guidance without turning this into medical prescribing.
Alpha Blueprint
Build the habits that make the macros work
Macros matter, but results come from the full system. Hydration, activity, meal structure, food quality, and consistency are what turn good numbers into real progress.
Daily Water Target
Half your bodyweight
Start with half your bodyweight in ounces per day, then scale up based on training volume, sweat loss, and climate.
Suggested Step Range
8,000–12,000 steps
A strong general target for fat loss, recovery, and daily activity without turning cardio into punishment.
Sample Meal Structure
4 anchor meals
Each meal centers around lean protein, a purposeful carb source, fruits or vegetables, and enough fat to stay satisfied.
This is the starting point. The real change happens with strategy.
Your numbers matter, but execution matters more. The Alpha system combines training, nutrition, accountability, and structure so your plan actually fits your life.
Want the full system?
Apply for the Alpha Transformation Program for personalized training, nutrition guidance, accountability, and a strategy built around your real life.