Paleo for the Built Archetype

Physiological Profile

Moderate, training-adapted metabolism. Testosterone normal to high but IGF-1 suppressed if carbs low. Cortisol rises from high-volume training without glycogen replacement. Thyroid stable but responsive to calorie drops. Inflammation low unless triggered by processed sugar. Glycogen stores large.

Nutritional Execution

You will eat 2,200 calories per day (midpoint 2,000‑2,400). Protein 170g, fat 100g, carbs 350g. First meal 6am, last 9pm. Five meals, three hours apart. Calorie‑dense food: olive oil. One tablespoon adds 120 calories without changing volume.

Meal Plans

Breakfast (550 cal, 36g pro): 4 eggs, 1 tsp olive oil, 1.5 cups oats in 1 cup whole milk, 1 banana, 1 tbsp peanut butter.

Snack (300 cal, 20g): 1 cup Greek yogurt, ½ cup berries, 1 cup whole milk.

Midday (600 cal, 44g): 6 oz chicken breast, 1.5 cups white rice, 1 cup spinach, 1 tsp olive oil.

Afternoon (500 cal, 38g): 5 oz ground beef 80/20, 1 large sweet potato, 1 cup cabbage, 1 tsp olive oil.

Dinner (500 cal, 40g): 5 oz salmon, 1 cup black beans, 1 cup peppers & onions, 1 tsp olive oil, 1 cup whole milk.

Total: 2,450 cal, 178g protein – within 10% of target.

Alternative Diets

If paleo feels too expensive, try Mediterranean, High Protein, or IIFYM.

Training Integration

Lifting: 4 days/week upper/lower split. Squat, bench, row, overhead press. 4×6-10. Add weight when all sets complete. Track every lift.

Cardio: 10k steps daily. No HIIT. No running.

Recovery: 8 hours sleep. Deload every 4th week. Read the Built Chest Training Guide.

Lifestyle Friction

Work stress: Step away from the desk. Chew. The nervous system digests what the mind notices.

Social pressure: Do not match portions with larger friends. Your frame needs quality, not competition.

Sleep inconsistency: Screens suppress melatonin. Hard stop at 10pm.

Identity Transition

You hide behind the width of your frame. Width is not density. The Mirror shows a structure under‑supplied with quality material.

Show me five meals, not two dinners. The Chain doesn’t break when you feed it consistently. Inertia Over Inspiration means you eat at 6am whether the alarm feels early or not.

Direct Action Framework

Track bodyweight every Monday morning. Same scale, same time, naked.

Set phone alarms for 6am, 9am, 12pm, 3pm, 6pm. Eat when it rings.

Remove food delivery apps from your phone. They make weak choices too easy.

This week: add one tablespoon of olive oil to every meal. No exceptions.

I am Xavier Savage from xperformancelab.com. The standards behind the standards.