Who it suits
This example is most relevant when your result sits near 2,500 calories and the priority is training quality, strength and gradual body-composition improvement.
Nutrition example
2,500-Calorie Body Recomposition
Fuel training while improving the way you look, move and perform.
A higher-fuel example day with approximately 182 g protein and an easy structure for a busy working week.
What you get
Clear enough
to act on.
The template lands at approximately 2,485 calories and shows how a 2,000-calorie base can be expanded with deliberate portions rather than random extras.
- Approximately 182 g protein
- Base meals plus purposeful additions
- Normal supermarket ingredients
- 14-day review and adjustment rules
Why the additions are visible
The guide makes the extra oats, rice, chicken, toast and avocado explicit so you can see exactly where the additional energy comes from.
What to monitor
Watch training performance, weekly average weight, waist or clothing fit, hunger and recovery. No single measure tells the whole story.
Good questions
Know before
you start.
01Is body recomposition guaranteed?+
No. Training age, energy balance, adherence and recovery all influence the outcome. This is a starting structure, not a guarantee.
02Can I use it for maintenance?+
Yes, if approximately 2,500 calories aligns with your actual maintenance trend.
The next useful step
Turn the information
into your plan.
See the private Bondi Junction studio, tell Jamie what you want to change and get an honest recommendation. No hard sell and no lock-in contract.
Book a free studio intro