Provision for the Work
“Give us this day our daily bread.”
— Matthew 6:11 (KJV)
Food is not reward.
It is provision — given to sustain the labor God has set before us.
This guide exists to bring order, simplicity, and gratitude to nourishment, so the body may endure the work faithfully.
“Whether therefore ye eat, or drink, or whatsoever ye do, do all to the glory of God.”
— 1 Corinthians 10:31 (KJV)
How to Use This Guide
This is not a diet of restriction or indulgence.
It is a plan of measured provision.
- Choose your calorie level based on your current season
- Eat similar meals throughout the week
- Prepare food ahead when possible
- Stop when provision is met — not exceeded
Discipline is expressed as much in restraint as in effort.
How to Determine Your Goal Calorie Intake
“For which of you, intending to build a tower, sitteth not down first, and counteth the cost?”
— Luke 14:28 (KJV)
Before the body can be trained faithfully, provision must be measured wisely.
Calories are not moral — but they are necessary.
Too little brings fatigue.
Too much brings excess.
This method favors consistency over precision.
Step 1: Estimate Maintenance Calories
Maintenance calories are the amount you can eat daily without gaining or losing weight.
Use the multiplier that best reflects your activity:
-
Sedentary / Lightly active:
Bodyweight × 14 -
Training 3–5 days per week:
Bodyweight × 15 -
Very active / physical labor:
Bodyweight × 16
Example
A person weighing 180 lb, training four days per week:
180 × 15 = ~2,700 calories/day
This is your maintenance intake.
Step 2: Select Your Season
Once maintenance is known, adjust based on your current goal.
Fat Loss (Cutting Phase)
- Eat 15–25% below maintenance
Example:
2,700 → 2,000–2,300 calories
Purpose: lose excess fat while maintaining strength.
Maintenance (Foundational Phase)
- Eat at maintenance calories
Example:
~2,700 calories
Purpose: build habits, reinforce consistency, support training.
Muscle Building (Growth Phase)
- Eat 10–15% above maintenance
Example:
2,700 → ~3,000 calories
Purpose: fuel recovery and progressive overload without excess.
If unsure, begin at maintenance.
Step 3: Adjust Portions, Not Foods
You do not need different meals for each phase.
- Protein stays consistent
- Carbohydrates and fats increase or decrease slightly
- Meals remain simple and repeatable
Provision measured in wisdom sustains the work.
Calorie & Macro Targets (Week One)
These targets align with the Forge training structure.
Fat Loss
- Calories: ~2,000
- Protein: ~200g
- Carbs: ~175g
- Fats: ~55–60g
Maintenance
- Calories: ~2,500
- Protein: ~215–220g
- Carbs: ~250g
- Fats: ~65–70g
Muscle Gain
- Calories: ~3,000
- Protein: ~220–230g
- Carbs: ~335g
- Fats: ~80–85g
Daily Meal Structure
Eat three principal meals, with optional snacks only if recovery demands them.
Meal Rhythm
- Breakfast: Prepare for the work
- Lunch: Sustain the work
- Dinner: Restore the work
Sample Full Day of Eating (Maintenance Example)
Breakfast
- 4 eggs
- Rolled oats (1 cup cooked)
- Blueberries (½ cup)
Approx: ~600 calories
Protein ~35g | Carbs ~55g | Fat ~25g
Lunch
- Grilled chicken breast (7–8 oz cooked)
- White rice (1½ cups cooked)
- Vegetables
- Olive oil (1 tbsp)
Approx: ~700 calories
Protein ~55g | Carbs ~70g | Fat ~20g
Dinner
- Ground beef (90/10, 6–7 oz cooked)
- Roasted potatoes (10 oz)
- Vegetables
Approx: ~700 calories
Optional Snack
- Greek yogurt (1 cup) or protein shake
Recipe 1 — Chicken & Rice (Beginner Bulk Prep)
Ingredients
- 3 lb chicken breast
- 2 cups white rice (uncooked)
- Olive oil
- Salt, pepper, garlic powder
- Vegetables
Preparation
- Rinse rice; cook with 4 cups water
- Bake chicken at 400°F for 22–25 min
- Season lightly, rest, then slice
- Portion into containers
Recipe 2 — Beef & Potato Skillet
Ingredients
- 2 lb ground beef (90/10)
- 3 lb potatoes
- Olive oil
- Salt, pepper
Preparation
- Dice potatoes, cook in skillet until golden
- Brown beef fully
- Combine, season, portion
Hydration
- Water consistently throughout the day
- Electrolytes if sweating heavily
Notes of Restraint
- Avoid liquid calories
- Avoid late‑night excess
- Repeat meals without complaint
“He that is faithful in that which is least is faithful also in much.”
— Luke 16:10 (KJV)
Stewardship Disclaimer
This guidance is provided for educational purposes only and does not replace medical or professional nutrition advice.
Closing Exhortation
The provision has been measured.
The work has been assigned.
Eat with gratitude.
Train with obedience.
Remain faithful.