NutriForge

nutrition protocols for lifters in a cut

The protocol changes
when your body does.

Get leaner without getting weaker. You file 60 seconds of numbers every Monday and it is re-forged. Every change prints the arithmetic behind it.

read the arithmetic↓

the diagnostic opens shortly. nothing on this page signs you up, and there is no form to fill.

12
weeks in a full block
11
re-forges, one per week
$249
once, no subscription
protocolweek 5 of 12
trend, last 12 d88.4 kg → 88.3 kg
training day2,700 kcalmaintenance 2,868 less a 12% deficit, carried on 4 session days
rest day2,175 kcal186 g protein + 71 g fat + 198 g carbs, on the 3 days without a session
protein186 g2.1 g/kg bodyweight · ISSN position stand on protein and exercise
rest-day carbs198 g ↓30 gthe one number that changed this week

re-forge, 31 Aug. 12-day trend is flat and your top set held. Calories drop 120 on rest days, all from carbs.

week 5 of a full forge. figures from a worked example, not a customer.

01the wall

you have been at this long enough to have numbers you care about.

Week five arrives, the trend goes flat, and the top set drops 10 kg. Nothing you are paying for was written for that.

You are not short of money or motivation. You are short of a protocol that changes when your body does.

what you use now
price
what it hands you
what it never mentions
MacroFactor, MyFitnessPal
$72–80 / yr
an adaptive calorie number
what to eat, and when, around a heavy session
Eat This Much, PlateJoy
$6–9 / mo
a generic recipe list
that tuesday is squat day
one-to-one online coaching
$150–400 / mo
a real answer, in a day or two
nothing. it works, at 3–4× a block over the same 12 weeks
a free chat model
$0
a plausible plan, once
your last eleven weeks
you, a spreadsheet, a forum thread
$0
total control
the week the trend quietly stopped moving
a full forge
$249 once
the week: targets, timing, meals, the list
nothing. every number prints its formula

prices as published by each, 2026-09. the table scrolls sideways on a phone.

02the arithmetic

every target arrives with the formula that produced it.

Trust here is not built on credentials. It is built on showing the working, line by line, in the order the engine resolves it.

Below is the forge screen for one worked example: a lifter at 88.4 kg and 181 cm, 34 y, training 4 days a week.

forging6 of 6 resolved
maintenance10(88.4 kg) + 6.25(181 cm) − 5(34 y) + 5 = 1,850 kcalMifflin-St Jeor
activity1,850 × 1.55, for 4 sessions per week = 2,868 kcalreported split
deficit2,868 less 12% = 2,524 kcal, averaged across 7 d0.5–1% bodyweight per week
protein2.1 g/kg × 88.4 kg = 186 g, held on every dayISSN position stand
fat0.8 g/kg × 88.4 kg = 71 g, a floor and not a targetnatural-bodybuilding literature
carbsthe remainder, split 330 g training day / 228 g rest daysession-day priority

a target is never rounded for looks. it is printed as computed.

03the week

built only from food you said you would actually eat.

Intake asks what you will not eat, which protein sources you like, how many minutes you have on a weekday, and your budget band.

The week that comes back holds none of the first and all of the second. The list is consolidated into one shop.

Seven trays of portioned ingredients on a matte black surface
grocery list · week 5
chicken breast1.8 kg
white rice, dry1.2 kg
rolled oats900 g
broccoli1.4 kg
whole eggs18
greek yogurt, 0%1 kg
blueberries600 g
almonds300 g

timing rule, session days: 60–80 g of carbs in the 2 h before your top set.

04the loop

the part a calorie counter has never done.

monday, 07:00
one email

week 5 check-in is open. it arrives on the morning you already weigh in.

60 seconds
the check-in

weight, waist, top sets hit or missed, hunger, sleep, energy, adherence.

under a minute
the re-forge

the trend extends and exactly one number changes, with two sentences of reasoning.

week 12
the ledger

every number you reported, every change, every reason, in one table you can export.

If nothing should change, it holds and says so. no change this week. the trend is doing what it should. hold.

05the blocks

two objects. bought once, never billed monthly.

Both carry a re-forge every week for the length of the block. When a block ends the protocol freezes and stays readable for good.

Refunds inside 14 days and before the second re-forge are granted on request, with no questions and no retention offer.

Starter Forge

$99
4 weeks3 re-forges

For the buyer who wants proof before committing to a full cut. It extends to 12 weeks later for the difference.

Full Forge

$249
12 weeks11 re-forges

The flagship, priced against a single month of one-to-one coaching. Long enough for a whole cut to finish.

the next block, after one finishes, is $199. checkout opens with the engine.

06sources, and what this is not
Mifflin MD, St Jeor STresting energy expenditure, 1990 — every maintenance figure
Jäger R et al., ISSNprotein and exercise position stand, 2017 — the protein target
Helms ER et al.recommendations for natural bodybuilding, 2014 — deficit rate and fat floor
Aragon AA, Schoenfeld BJnutrient timing revisited, 2013 — the rule around your sessions

NutriForge is not a coach and does not claim to be. It is arithmetic that remembers your last eleven weeks.

It writes general performance and body-composition protocols only. It is not medical advice.

If intake indicates a diagnosed condition, pregnancy or an eating disorder, the diagnostic stops and says so. Work with a clinician instead.

the free diagnostic returns your real week one.

Your targets with their formulas, the timing rule around your sessions, three complete days of meals, and the list. No card and no password.

read it from the top↑

the intake is being built. this page collects nothing, and it will say plainly when the engine is open.