FuelNutrition & hydration

Eat to support the work.

Nutrition, hydration, gut health and practical recipes — with supplement crossover only where it genuinely supports performance.

Reading & reference.

In the kitchen

Tap any card to open it — printables (PDF) and recipes.

Rocker Fitness · Tool

Age

Weight

Height (ft)Height (in)

Activity

Maintenance

Hold current weight

—

Loss

~1 lb / week

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Lean gain

Slow muscle gain

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Don't rely on scale alone. To be more accurate, track body fat % (DEXA, BodPod, or even a simple waist measurement).

Starting estimate (Mifflin–St Jeor). Adjust based on real results over 2–3 weeks. Consult a healthcare provider before big changes.