Thenics Lab
Nutrition System
This meal plan was built to support my associated programming guide, but it’s valuable for anyone practicing calisthenics.
It emphasizes not just muscle recovery and sustained energy — but also tendon resilience and smart supplementation for long-term progress.
⚙️ Core Nutrition Framework
📊 Personal Macro Calculator
2,300–2,500 kcal/day
Adjust ±200 depending on body weight changes
💪 Protein
1.0–1.1g
per lb of bodyweight
🥑 Fats
25–30%
of total calories
(anti-inflammatory sources)
🍚 Carbs
Remaining
calories
(timed around training)
Meal Frequency
3 main meals + 1–2 optional snacks (aligned with AM/PM sessions)
Hydration & Supplementation
💧 Water
3–4 L daily
🧂 Electrolytes
1 tsp sea salt or electrolyte mix daily
🐟 Omega-3
2–3g EPA/DHA
☀️ Vitamin D3 + K2
Daily
✨ Magnesium Glycinate
Before bed
🦴 Collagen/Gelatin
10–15g pre-handstand/planche (tendon health)
🍽️ Weekly Meal Plan
MONDAY
High Output
Planche + Pull Day
🌅 Breakfast
Scrambled tofu on avocado toast
🍽️ Lunch
Lentil quinoa bowl with tofu/tempeh, spinach, olive oil
⚡ Pre-Workout (1-2h before)
Banana + rice cakes + almond butter
🌙 Dinner
Stir-fry with seitan/tofu, jasmine rice, veggies, sesame oil
💫 Optional Snack
Collagen protein shake + frozen berries
TUESDAY
High Output
Front Lever + Push Day
🌅 Breakfast
Kite Hill plant-based protein yogurt + hemp seeds + honey
🍽️ Lunch
Chickpea salad wrap (whole grain tortilla, avocado, mixed greens)
⚡ Pre-Workout
Rice cakes + protein shake
🌙 Dinner
Sweet potato, black beans, roasted peppers, guacamole
💫 Night
Herbal tea + handful of mixed nuts
WEDNESDAY
Recovery
Mobility & Recovery Day
🌅 Breakfast
Banana blueberry protein smoothie
🍽️ Lunch
Buddha bowl (quinoa, chickpeas, roasted veggies, tahini dressing)
🌙 Dinner
Lentil curry + basmati rice + sautéed greens
💫 Evening
Dark chocolate square + chamomile tea
THURSDAY
Light Activity
Light Handstand + Active Recovery
🌅 Breakfast
Scrambled tofu + avocado toast
🍽️ Lunch
Rice noodles + vegetables + peanut sauce
🌙 Dinner
Steamed veggies + baked tempeh + olive oil drizzle
💫 Evening
Protein shake or Greek yogurt + cinnamon
FRIDAY
High Output
Planche Refinement + Pull
🌅 Breakfast
Kite Hill plant-based protein yogurt + hemp seeds + honey
🍽️ Lunch
Lentil soup + sourdough toast + side salad
⚡ Pre-Workout
Banana + protein shake
🌙 Dinner
High-carb recovery bowl (rice, tofu, vegetables, miso glaze)
💫 Optional
Tart cherry juice for recovery
SATURDAY
High Output
Press to Handstand + Push
🌅 Breakfast
Scrambled tofu on avocado toast
🍽️ Lunch
Brown rice, chickpeas, roasted broccoli
🌙 Dinner
Pasta with lentil "meatballs" + marinara sauce + olive oil drizzle
💫 Snack
Greek yogurt + pumpkin seeds
SUNDAY
Rest/Flow
Full Rest or Light Flow
🌅 Breakfast
Banana blueberry protein smoothie
🍽️ Lunch
Vegetable soup + whole-grain bread
🌙 Dinner
Light stir-fry or large salad with avocado, tofu, and quinoa
💫 Optional
Dark chocolate or protein bar if craving
🔁 Rotation Logic
High Days (Mon, Tue, Fri, Sat): Slightly higher carbs for glycogen replenishment
Low Days (Wed, Thu, Sun): Slightly higher fats for hormonal balance
Protein stays constant for recovery and lean mass maintenance
🔬 Fine-Tuning Based on Your Goals
Faster Fat Loss
-200 kcal/day (trim carbs slightly)
Don't drop below 2,100 kcal
Muscle Gain
+200 kcal/day (add rice or oats)
Prioritize peri-workout carbs
Tendon Focus
Add collagen + vitamin C 1h pre-skill work
Proven to aid tendon adaptation
Joint Recovery
Add turmeric + black pepper daily
Anti-inflammatory support
🧠 Key Nutrition Notes
Time your highest carb meals around evening training sessions for optimal performance
Collagen/gelatin 1 hour before skill work supports tendon adaptation
Recovery days need adequate calories - don't under-eat on rest days
Anti-inflammatory fats (omega-3, olive oil, avocado) help with joint recovery
Stay consistent with protein intake across all days for muscle maintenance
Monitor energy levels and adjust calories by ±200 based on performance and body composition changes