240lb Fat Loss & Strength Protocol
Designed to drop body fat while retaining and building lean muscle mass. Formulated specifically to sustain heavy lower-body drive and cardiovascular endurance for Thursday night hockey.
Daily Target Calories
2,200 - 2,400
500-700 kcal Deficit
Daily Protein
180 - 200g
0.8 - 0.9g per lb Target
Daily Carbohydrates
180 - 220g
On-Ice Glycogen & Fuel
Healthy Fats
65 - 75g
Hormones & Joint Health
1. Caloric Deficit with High Protein
Fat loss requires burning more calories than you consume. Keeping protein consistently around 180–200g ensures body fat loss rather than muscle degradation.
2. 3-Day Compound Lifting
Full-body compound movements trigger maximum muscle protein synthesis without overtaxing your central nervous system before game day.
3. Hockey & Energy Management
Thursday night hockey serves as an intense anaerobic workout. Carbs are elevated slightly on Thursday afternoon to maximize muscle glycogen for peak performance.