Agoge

The Spartan Table

Fuel is training

I

Protein first

2g per kg of bodyweight, every day, no negotiation.

II

Whole food only

If it needed a factory to exist, it doesn't fuel a warrior.

III

Water before all

35ml per kg. Add 500ml per training hour.

IV

Eat for the work

Training day: carbs high. Rest day: carbs low, fats up.

V

One clean fast

16:8 on rest days. Hunger is a teacher, not an emergency.

VI

No liquid comfort

Zero alcohol during a training block. Zero sugar drinks.

Daily Protocols

Three tables

Forge — Muscle Gain

35P / 45C / 20F • +400 kcal

  • Wake: 500ml water + salt
  • Meal 1 — 5 eggs, oats, honey, berries
  • Meal 2 — 250g chicken, rice, olive oil, greens
  • Peri-workout — 40g whey + banana
  • Meal 3 — 250g beef, potatoes, salad
  • Before sleep — Greek yogurt + nuts

Temper — Lean Down

40P / 30C / 30F • −400 kcal

  • Wake: black coffee + water
  • Break fast 12:00 — 200g chicken, big salad, olive oil
  • Snack — cottage cheese + cucumber
  • Post-workout — 40g whey + rice cakes
  • Dinner — 250g white fish, vegetables, avocado
  • Cut off at 20:00

Hold — Maintenance

35P / 40C / 25F • maintenance

  • Meal 1 — Omelette, sourdough, fruit
  • Meal 2 — Salmon, quinoa, greens
  • Snack — Handful of almonds, apple
  • Meal 3 — Lean mince, pasta, tomato, parmesan
  • One honest meal per week. Earned, not excused.
Matte black Agoge supplement pouch and shaker

Agoge Supply

Only what a warrior actually needs

  • Whey Isolate — 27g protein, no fillers
  • Creatine Monohydrate — 5g daily, the only magic that's real
  • Electrolytes — salt, potassium, magnesium
  • Vitamin D3 + K2 — for the sunless months
Get the supply bundle
“Sweat more in training, bleed less in war.”
Spartan Proverb